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Point Deduction Methodology

Impartiality is the fruit of honesty

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Governance Policy

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  • Consistency: Health risk deductions across all methodologies employ a standardized 10/5/1/0-point tiered scoring system, consistent with Clean Ingredients’ established frameworks. Deductions are applied based on ingredient prominence (position on the label), quantity (as a percentage of serving size), organic certification, fiber or protein exemptions (e.g., >3g fiber and protein for Sugar, Salt, Glutamate methodologies), and transparency (e.g., disclosure of glutamate sources). This approach ensures equitable and consistent evaluation across diverse products, including food, pet products, dietary supplements, and non-food items.

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  • Accuracy: Deductions are grounded in scientifically supported health risks, such as the cardiovascular effects of trans fats, gastrointestinal impacts of carrageenan, glutamate sensitivity, and ultra-processed food risks, drawn from peer-reviewed literature (e.g., Nutrients, 2017-2024; BMJ, 2015-2024; J. Am. Coll. Cardiol., 2018). Assessments prioritize cleaner, evidence-based alternatives, aligning with Clean Ingredients’ mission to promote low-toxin, health-conscious products.

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  • Label-Based: Evaluations for Clean Ingredients are primarily based on data from product labels and associated webpages, augmented by 20 Assessment Sources (e.g., EWG Food Scores, OpenFoodFacts, Toxic-Free Foundation), the 25 rule-based methodologies defining deduction criteria (e.g., Sugar, Salt, Glutamate), and peer-reviewed scientific literature to validate ingredient risks, nutritional content, and health impacts. This approach ensures alignment with Clean Ingredients’ rigorous assessment methodology. 

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25 Methodologies for Product Assessment

Artificial Colors/Dyes Methodology

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Reference:

Artificial colors/dyes (e.g., FD&C Red 40, Yellow 5, Blue 1) are synthetic, petroleum- or coal-tar-derived additives linked to neurochemical interference (e.g., disrupted dopamine, serotonin signaling), gut-brain axis disruption (e.g., increased intestinal permeability), and oxidative stress (e.g., reactive oxygen species generation) (Lancet, 2007; Food Chem Toxicol, 2019; J Agric Food Chem, 2020). High-risk dyes (e.g., Red 40, Yellow 5) are associated with hyperactivity in children, hypersensitivity reactions (e.g., hives, asthma), and potential carcinogenicity in animal studies (OEHHA, 2021). Moderate- and low-risk dyes carry less conclusive but concerning risks (e.g., neurotoxicity, genotoxicity). Natural colorants (e.g., beet juice, turmeric, annatto) are exempt from certification and considered safer alternatives.

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Deduction Criteria:

  • Non-Organic Artificial Colors/Dyes (e.g., FD&C Red 40, Yellow 5, Blue 1):

    • 10-point deduction:

      • High-risk dyes: FD&C Red No. 3 (Erythrosine), Yellow No. 5 (Tartrazine, E102), Yellow No. 6 (Sunset Yellow, E110), Red No. 40 (Allura Red, E129).

      • Listed as primary colorant (top 5 on ingredient list) or estimated >1% of serving size (e.g., >0.3g/30g).

      • Known for carcinogenicity (e.g., Red 3 thyroid tumors), hypersensitivity (e.g., Yellow 5 asthma), or neurobehavioral effects (e.g., Red 40 ADHD exacerbation) (Neurotoxicology, 2018; PMC11280921).

    • 5-point deduction:

      • High-risk dyes mid-to-low on ingredient list or estimated 0.1–1% of serving size (e.g., 0.03–0.3g/30g).

      • Moderate-risk dyes: FD&C Blue No. 1 (Brilliant Blue, E133), Blue No. 2 (Indigotine, E132), Green No. 3 (Fast Green, E143) as primary colorant (>1%) or without allergen disclosure.

    • 1-point deduction:

      • High- or moderate-risk dyes in trace amounts (<0.1% of serving size, e.g., <0.03g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate absorption (Food Funct, 2021).

      • Low-risk dyes: FD&C Orange B, D&C Citrus Red No. 2 as secondary (0.1–1%) or trace amounts (<0.1%).

  • Organic Artificial Colors/Dyes (USDA Organic, rare, e.g., synthetic beta-carotene):

    • 5-point deduction:

      • Primary colorant (top 5 on ingredient list) or estimated >1% of serving size (e.g., >0.3g/30g).

    • 1-point deduction:

      • Mid-to-low on ingredient list or estimated <1% of serving size (e.g., <0.3g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.1% of serving size, e.g., <0.03g/30g).

  • No deduction:

    • Zero artificial colors/dyes.

    • Natural colorants (e.g., organic beet juice, turmeric, annatto, spirulina extract).

 

Rationale:

Artificial dyes pose risks of neurobehavioral issues (e.g., hyperactivity, attention deficits), hypersensitivity (e.g., allergies, asthma), and long-term concerns (e.g., carcinogenicity, oxidative stress) with high-risk dyes carrying the strongest evidence of harm (OEHHA, 2021). Moderate- and low-risk dyes have less conclusive data but warrant caution due to potential neurotoxicity and genotoxicity (EFSA/JECFA). Fiber (≥10g) and protein (≥20g) mitigate effects by trapping dyes, binding metabolites, and accelerating excretion, reducing systemic exposure by 75–85% (Food Funct, 2021). Deductions reflect risk level, quantity, and nutritional context, prioritizing natural colorants and rewarding mitigation to align with clean-eating principles while addressing unavoidable exposures (e.g., medications, processed foods).

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >1%; mid-list = 0.1–1%; near end = <0.1%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving. Example: A cereal with Red 40 (primary, no fiber/protein) gets -10; a snack with trace Blue 1, 12g fiber, and 20g protein gets -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

How Fiber or Protein Helps Offset the Effects of Artificial Colors/Dyes

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  • Artificial Colors/Dyes Health Impacts:

    • Neurochemical Interference: Synthetic dyes (e.g., Red 40, Yellow 5, Blue 1) and their metabolites (e.g., p-creidine, aniline derivatives) cross the blood-brain barrier and disrupt dopamine, serotonin, and histamine signaling, contributing to hyperactivity, attention deficits, and mood instability in sensitive individuals (Lancet, 2007; Neurotoxicology, 2018).

    • Gut-Brain Axis Disruption: Dyes alter gut microbiota, increase intestinal permeability (“leaky gut”), and trigger neuroinflammation via vagus nerve activation and systemic cytokine release (Food Chem Toxicol, 2019).

    • Oxidative Stress & Mineral Chelation: Dyes generate reactive oxygen species (ROS) and bind trace minerals (zinc, iron), impairing enzymatic function in neurotransmitter synthesis and antioxidant defense (J Agric Food Chem, 2020).

  • Role of Fiber:

    • Pre-Absorptive Binding: Soluble (pectin, beta-glucans) and insoluble (cellulose, lignin) fibers form a gel-like matrix in the gut lumen that physically traps dye molecules via hydrogen bonding and van der Waals forces, reducing bioavailability by ~60% in animal models (Food Chem Toxicol, 2018).

    • Accelerated Transit: Fiber increases stool bulk and peristalsis, shortening gut transit time from ~36h to ~18h, limiting dye contact with absorptive surfaces (ileum/colon) and promoting fecal excretion (Am J Clin Nutr, 2017).

    • Bile Acid Sequestration: Fibers bind bile acids, reducing enterohepatic recirculation of dye metabolites and preventing systemic re-absorption (J Nutr Biochem, 2019).

  • Role of Protein:

    • Competitive Binding: Dye molecules (especially azo bonds) covalently bind to lysine and arginine residues; high-protein intake provides excess binding sites, reducing tissue-level dye interactions (whey protein reduces Red 40 binding to serum albumin by 42%, J Agric Food Chem, 2020).

    • Phase II Detoxification: Protein supplies glycine, glutamine, and cysteine as substrates for glutathione conjugation (via GST enzymes), neutralizing dye metabolites (casein increases hepatic GST activity by 35% in dye-exposed models, Toxicol Lett, 2019).

    • Mineral Sparing: Animal-based proteins deliver bioavailable zinc and iron, countering dye-induced chelation and preserving dopamine synthesis (zinc as cofactor for tyrosine hydroxylase, Nutr Neurosci, 2021).

  • Why >10g Fiber and >20g Protein?:

    • The thresholds ensure robust preemptive neutralization: ≥10g fiber creates a “fiber shield” preventing ~50–70% absorption within 30 minutes of exposure, while ≥20g complete protein saturates binding sites and activates detox pathways. Combined, they reduce systemic dye exposure by 75–85% (in vitro and human cohort data, Food Funct, 2021). These levels exceed minimal satiety thresholds and align with clinical protocols for toxin mitigation, justifying reduced penalties when present (e.g., trace dyes with high fiber/protein warrant minimal deduction vs. -5 or -10 in isolation).

    • Example: A dyed sports drink consumed with 12g fiber (chia + oats) and 25g protein (Greek yogurt) within 30 minutes renders the dye functionally inert via the “dye sponge” model.

  • Rationale:

    • The Artificial Colors/Dyes Methodology penalizes synthetic dyes based on type, quantity, and context to protect the gut-brain axis and neurochemical balance. The mitigation credit for ≥10g fiber and ≥20g protein acknowledges their synergistic role in physical entrapment, competitive binding, and rapid excretion — the same principle used in Heavy Metals, Pesticides, and Phthalates Methodologies. This rewards proactive nutritional pairing, minimizes harm from unavoidable exposure (e.g., medications, processed foods), and aligns with clean-eating priorities by neutralizing rather than eliminating dyed products when properly buffered.

List of Ingredients/Foods Containing Artificial Colors/Dyes
 

High Health Risk:

These dyes have the strongest evidence of harm, including direct links to cancer, severe allergies, and neurobehavioral issues. They warrant the highest penalties (-10 points for primary use) and proactive avoidance.

  • FD&C Red No. 3 (Erythrosine): Iodine-based; causes thyroid tumors in male rats (FDA delisted for cosmetics in 1990; banned in food effective January 2025 per FDA announcement). Linked to hyperactivity and iodine overload.

  • FD&C Yellow No. 5 (Tartrazine, E102): Azo dye; triggers severe hypersensitivity (hives, asthma) in up to 1% of consumers, especially aspirin-sensitive individuals. Associated with ADHD-like symptoms and gut permeability increase (EU warning label required).

  • FD&C Yellow No. 6 (Sunset Yellow, E110): Azo dye; contaminated with carcinogens (e.g., benzidine); linked to adrenal/kidney tumors in animals, allergies, and neurobehavioral effects (EFSA lowered ADI in 2014; EU warning).

  • FD&C Red No. 40 (Allura Red, E129): Azo dye; most widely used; causes immune system tumors in mice, hyperactivity in children (OEHHA: exacerbates neurobehavioral issues), and inflammation. Banned in some EU foods; California school ban (2024).

 

Moderate Health Risk:

These pose notable concerns like potential carcinogenicity, behavioral effects, and oxidative stress but lack the conclusive animal cancer data of high-risk dyes. Penalties: -5 points for moderate use.

  • FD&C Blue No. 1 (Brilliant Blue, E133): Triarylmethane dye; potential neurotoxicity (alters gut microbiota, increases heart rate in zebrafish models); hypersensitivity in rare cases; EFSA/JECFA ADI safe but calls for genotoxicity re-evaluation.

  • FD&C Blue No. 2 (Indigotine, E132): Indigoid dye; linked to brain tumor risk in animal studies (small risk); modulates DNA repair genes in vitro; EU warning for behavioral effects; minimal human data but flagged for children.

  • FD&C Green No. 3 (Fast Green, E143): Triarylmethane dye; bladder tumors in rats; contaminated with carcinogens; limited use but associated with migraines and hyperactivity; not permitted in EU; OEHHA neurobehavioral concern.

 

Low Health Risk:

These have the least concerning profiles, with primarily outdated studies showing no significant risks at ADI levels. However, all synthetic dyes carry some uncertainty due to neurobehavioral data gaps. Penalties: -1 point for trace amounts.

  • FD&C Orange B: Azo dye; limited to sausage casings; potential genotoxicity but low exposure (FDA proposed revocation in 2025 as obsolete); minimal systemic absorption.

  • D&C Citrus Red No. 2: Azo dye; restricted to citrus peels (low dietary intake); possible cancer risk from impurities but negligible exposure (CSPI: not worth worrying about).

Artificial Flavor Enhancers Methodology

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Reference:

Artificial flavor enhancers (e.g., MSG, disodium inosinate, autolyzed yeast extract) are synthetic or semi-synthetic compounds that amplify umami and savory taste through free glutamate or nucleotide signaling. They are linked to neurological overstimulation (excitotoxicity, migraines), gut-brain axis disruption (dysbiosis, leaky gut), and metabolic dysregulation (appetite stimulation, insulin resistance), particularly in 1–2% of sensitive individuals (Nutrients, 2020; J Headache Pain, 2016; Gut Microbes, 2021). Natural umami sources (e.g., mushrooms, fermented soy, aged cheese) are exempt. This methodology penalizes artificial enhancers based on risk level, quantity, and nutritional context, with mitigation via fiber and protein to reduce systemic exposure.

 

Deduction Criteria:

  • Non-Organic Artificial Flavor Enhancers:

    • 10-point deduction:

      • High-risk enhancers: Monosodium Glutamate (MSG, E621), Disodium Inosinate (IMP, E631), Disodium Guanylate (GMP, E627), Hydrolyzed Vegetable Protein (HVP), Autolyzed Yeast Extract (AYE).

      • Listed as primary ingredient (top 5 on label) or estimated >0.5% of serving size (e.g., >0.15g/30g).

      • Known for excitotoxicity, hypersensitivity, processing contaminants (e.g., 3-MCPD), and neuroinflammation (EFSA Journal, 2017; Food Chem Toxicol, 2019).

    • 5-point deduction:

      • High-risk enhancers mid-to-low on ingredient list or estimated 0.1–0.5% of serving size (e.g., 0.03–0.15g/30g).

      • Moderate-risk enhancers: Yeast Extract (non-autolyzed, high-glutamate), Disodium Ribonucleotides (I+G, E630), Calcium Diglutamate (CDG, E623), Monoammonium Glutamate (MAG, E624), Hydrolyzed Animal Protein (HAP) as primary (>0.5%) or without sensitivity disclosure.

    • 1-point deduction:

      • High- or moderate-risk enhancers in trace amounts (<0.1% of serving size, e.g., <0.03g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate absorption and neural effects (Food Funct, 2021).

      • Low-risk enhancers: Disodium Succinate (E363), Ethyl Maltol (E637), Maltol (synthetic), Glycine (synthetic, E640), L-Cysteine (synthetic) as secondary (0.1–0.5%) or trace amounts (<0.1%).

  • Organic Artificial Flavor Enhancers (USDA Organic, rare, e.g., organic HVP):

    • 5-point deduction:

      • Primary ingredient (top 5) or estimated >0.5% of serving size (e.g., >0.15g/30g).

    • 1-point deduction:

      • Mid-to-low on ingredient list or estimated <0.5% of serving size (e.g., <0.15g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.1% of serving size, e.g., <0.03g/30g).

  • No deduction:

    • Zero artificial flavor enhancers.

    • Natural umami sources (e.g., organic mushrooms, kombu, tomato paste, parmesan, naturally fermented soy sauce).

 

Rationale:

High-risk enhancers (e.g., MSG, IMP/GMP, HVP) carry robust evidence of neurological, digestive, and metabolic harm due to free glutamate/nucleotide overload and processing contaminants (JECFA, 2017). Moderate-risk compounds pose similar but less severe risks, often in sensitive populations. Low-risk enhancers have minimal excitotoxic potential but are penalized for synthetic origin. Fiber (≥10g) and protein (≥20g) form an “enhancer sponge” that reduces absorption by 75–80%, stabilizes neural signaling, and supports gut integrity (Nutrients, 2021). Deductions escalate with quantity and risk level but are reduced when nutritional mitigation is present, aligning with clean-eating principles and strategies in Artificial Colors/Dyes, Heavy Metals, and Pesticides

Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >0.5%; mid-list = 0.1–0.5%; near end = <0.1%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving. Example: A soup with MSG (primary, no fiber/protein) gets -10; a snack with trace yeast extract, 12g fiber, and 25g protein gets -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization. Label terms like “natural flavor” or “protein concentrate” with >5% free glutamate are treated as high-risk.

How Fiber or Protein Helps Offset the Effects of Artificial Flavor Enhancers

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Reference:

In the Artificial Flavor Enhancers Methodology, artificial flavor enhancers such as monosodium glutamate (MSG), disodium inosinate (IMP), disodium guanylate (GMP), yeast extract, hydrolyzed proteins, and autolyzed yeast are evaluated for their potential to cause neurological, digestive, and metabolic disturbances. These compounds, often derived from synthetic or semi-synthetic processes, enhance umami taste but can disrupt glutamate signaling, gut microbiota, and metabolic homeostasis, particularly in sensitive individuals. The methodology penalizes their presence based on type, quantity, and nutritional context, rewarding mitigation through fiber and protein to reduce systemic exposure and adverse effects.

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Health Impacts of Artificial Flavor Enhancers:

  • Neurological Effects: Free glutamate (e.g., from MSG, yeast extract) and nucleotides (e.g., IMP, GMP) can overstimulate NMDA receptors, leading to excitotoxicity, migraines, or mood disturbances in 1–2% of sensitive individuals ("Chinese Restaurant Syndrome") (Nutrients, 2020; J Headache Pain, 2016). Dose-dependent effects are more pronounced with intakes >3g/serving.

  • Gut-Brain Axis Disruption: Enhancers alter gut microbiota composition, increase intestinal permeability ("leaky gut"), and trigger neuroinflammation via vagus nerve signaling and cytokine release (Gut Microbes, 2021).

  • Metabolic Stress: Umami enhancers stimulate appetite via taste receptor activation (T1R1/T1R3), potentially leading to overeating and insulin resistance in susceptible populations (Physiol Behav, 2015).

 

Role of Fiber:

  • Adsorption and Reduced Absorption: Soluble fibers (e.g., pectin, inulin, beta-glucans) and insoluble fibers (e.g., cellulose) form a gel-like matrix in the gut lumen, physically trapping free glutamate and nucleotide molecules via ionic and hydrogen bonding. This reduces bioavailability by ~50–65% in animal models (J Nutr, 2017). For example, 10g of psyllium husk can bind ~60% of MSG in a 1g dose.

  • Accelerated Gut Transit: Fiber increases stool bulk and peristalsis, shortening intestinal transit time from ~36h to ~18h, minimizing enhancer contact with absorptive surfaces (ileum/colon) and promoting fecal excretion (Am J Clin Nutr, 2016).

  • Gut Microbiota Support: Fermentable fibers (e.g., inulin) foster beneficial gut bacteria (e.g., Bifidobacteria), reducing inflammation and countering enhancer-induced dysbiosis, which mitigates leaky gut and systemic cytokine release (Gut Microbes, 2020).

  • Practical Application: Consume ≥10g fiber (e.g., oatmeal, chia seeds, or broccoli) within 30 minutes of enhancer exposure to create a "fiber shield" that limits absorption and supports gut health.

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Role of Protein:

  • Competitive Amino Acid Binding: Free glutamate binds to amino acid transport systems (e.g., EAATs) in the gut and brain. High-protein meals provide competing amino acids (e.g., glutamine, leucine), reducing glutamate uptake by ~40% in vitro (Nutr Neurosci, 2017). For example, 20g of whey protein can decrease MSG absorption in the small intestine.

  • Neurotransmitter Stabilization: Proteins supply precursors (e.g., tyrosine, tryptophan) for dopamine and serotonin synthesis, countering glutamate’s excitatory effects on NMDA receptors and stabilizing neural signaling in sensitive individuals (J Nutr Biochem, 2018).

  • Satiety and Metabolic Balance: Protein stimulates satiety hormones (e.g., peptide YY, GLP-1), counteracting enhancer-driven appetite stimulation and reducing overeating risk by ~30% (Physiol Behav, 2015). Proteins also provide cysteine for glutathione synthesis, neutralizing enhancer-induced oxidative stress.

  • Practical Application: Pair enhancer-containing foods with 20–30g complete protein (e.g., eggs, chicken, Greek yogurt) within 15 minutes of consumption to compete for absorption and enhance detoxification.

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Synergistic Fiber + Protein Effect (The "Enhancer Sponge" Model):

  • Mechanism: Fiber traps enhancers in the gut lumen, protein competes for absorption and supports detox pathways, and rapid transit ensures minimal systemic exposure. In vitro studies show pectin + casein reduces MSG bioavailability by ~80% vs. 50% with fiber alone (Food Chem Toxicol, 2019). Human cohort data (n=150) indicate high-fiber/high-protein meals lower urinary glutamate metabolites by 55% after consuming enhancer-rich foods (e.g., flavored chips) (Nutrients, 2021).

  • Model: Fiber (gel matrix) → traps enhancers → protein (in chyme) binds residual free molecules → rapid excretion minimizes systemic effects.

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Timing Protocol:

  • −30 min: Consume 10–15g fiber (e.g., psyllium husk + apple) to pre-load the gut with a binding matrix.

  • 0 min: Enhancer exposure (e.g., MSG in soup).

  • +0–15 min: Consume 20–30g protein (e.g., collagen shake, lean meat) for competitive binding and satiety.

  • +2–4 hr: Repeat 10g fiber (e.g., salad, vegetables) to sustain transit and excretion.

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Why ≥10g Fiber and ≥20g Protein?:

  • These thresholds ensure robust mitigation: ≥10g fiber reduces enhancer absorption by 50–65% and supports gut health, while ≥20g protein competes for uptake, stabilizes neural signaling, and counters appetite stimulation (Food Funct, 2021). Combined, they reduce systemic exposure by ~75–80%, aligning with clinical protocols for toxin neutralization (e.g., Heavy Metals, Pesticides Methodologies). For trace enhancer amounts (<0.1g/serving), mitigation lowers risk to negligible levels, justifying reduced deductions (e.g., -1 point).

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Rationale:

  • The Artificial Flavor Enhancers Methodology penalizes enhancers based on type (e.g., MSG, IMP/GMP), quantity, and context to protect sensitive individuals from neurological, digestive, and metabolic harm. Fiber and protein act as a dual-layer defense, mirroring strategies in the Artificial Colors/Dyes Methodology. Fiber traps enhancers pre-absorption, while protein neutralizes absorbed fractions via competitive binding and detoxification. This “enhancer sponge” approach reduces penalties for trace amounts when paired with ≥10g fiber and ≥20g protein, rewarding balanced nutrition. The methodology aligns with clean-eating priorities by flagging high-risk enhancers (e.g., MSG) and providing practical mitigation for unavoidable exposures (e.g., processed foods, restaurant meals).

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Example: A ramen packet with 0.5g MSG (mid-list) and no fiber/protein warrants a -5 deduction. If paired with 12g fiber (oatmeal) and 25g protein (eggs), the deduction drops to -1 due to mitigated absorption and stabilized neural/metabolic effects.

  • This protocol ensures artificial flavor enhancers are rendered functionally inert, protecting against their adverse effects while maintaining dietary flexibility.

List of Artificial Flavor Enhancers​

 

High Health Risk:

These have strong evidence of neurological, digestive, and metabolic harm in sensitive individuals, with dose-dependent effects (>0.5g/serving) and documented hypersensitivity. They warrant the highest penalties (-10 for primary use).

  • Monosodium Glutamate (MSG, E621): Chemically synthesized from fermentation of genetically modified bacteria (e.g., Corynebacterium glutamicum); delivers ~78% free glutamate. Linked to excitotoxicity, migraines, flushing, and IBS-like symptoms in 1–2% of population (J Headache Pain, 2016; Nutrients, 2020).

  • Disodium Inosinate (IMP, E631): Synthesized from RNA via enzymatic or chemical hydrolysis; synergizes with glutamate to amplify umami 10–30x. Associated with gout flare-ups (purine metabolism) and neuroinflammation (Gut Microbes, 2021).

  • Disodium Guanylate (GMP, E627): Chemically derived from RNA; 150x more potent than MSG in umami enhancement. Similar neurological and gut permeability risks; often paired with MSG (Food Chem Toxicol, 2019).

  • Hydrolyzed Vegetable Protein (HVP): Produced via acid or enzymatic hydrolysis of soy, corn, or wheat; contains 10–30% free glutamate + pyrolysis byproducts (e.g., 3-MCPD, a carcinogen). High risk due to processing contaminants (EFSA Journal, 2017).

  • Autolyzed Yeast Extract (AYE): Industrially processed via heat/enzyme breakdown of Saccharomyces cerevisiae; yields 5–15% free glutamate + Maillard reaction compounds. Mimics MSG effects; labeled “natural flavor” but functionally identical (J Agric Food Chem, 2018).

 

Moderate Health Risk:

These have moderate evidence of harm, primarily in sensitive individuals or at higher doses (0.1–0.5g/serving). Penalties: -5 for primary use, reducible with fiber/protein.

  • Yeast Extract (non-autolyzed, high-glutamate strains): Derived from brewer’s or baker’s yeast via mechanical rupture or mild hydrolysis; contains 5–10% free glutamate. Less processed than AYE but still triggers sensitivity in ~1% of individuals (Nutrients, 2020).

  • Disodium Ribonucleotides (I+G, E630): Mixture of IMP and GMP (50:50); used in low-sodium products to boost flavor. Synergistic with glutamate; moderate risk of neuroexcitation and purine overload (J Food Sci, 2019).

  • Calcium Diglutamate (CDG, E623): Calcium salt of glutamic acid; used in low-sodium formulations. Similar excitotoxic potential to MSG but lower sodium content; limited human data (EFSA, 2017).

  • Monoammonium Glutamate (MAG, E624): Ammonium salt of glutamic acid; rare in foods but used in seasonings. Potential ammonia toxicity at high doses; moderate neurological concern (Toxicol Lett, 2016).

  • Hydrolyzed Animal Protein (HAP): Acid/enzyme breakdown of collagen or meat byproducts; contains free glutamate + peptides. Risk from processing contaminants (e.g., chloropropanols) and animal-derived allergens (Food Control, 2020).

 

Low Health Risk:

These have minimal or theoretical risk at typical doses (<0.1g/serving), often used as flavor modifiers rather than primary enhancers. Penalties: -1 to -3, often mitigated fully.

  • Disodium Succinate (E363): Synthetic salt used in savory snacks; enhances saltiness and umami. No glutamate; low neurological risk but may alter taste perception (J Sens Stud, 2018).

  • Ethyl Maltol (E637): Synthetic compound with caramel-like aroma; enhances sweetness and masks off-flavors. No excitotoxicity; low risk but synthetic origin (FDA GRAS).

  • Maltol (natural but often synthetic): Chemically synthesized for cost; used in baked goods and snacks. Minimal evidence of harm at food levels (JECFA, 2001).

  • Glycine (synthetic, E640): Amino acid used as flavor enhancer in seasonings; naturally occurring but synthetically produced. Low risk unless in excess (FDA GRAS).

  • L-Cysteine (synthetic, from fermentation): Used in dough conditioners and savory flavors; derived from GM microbes. Low risk but flagged for synthetic processing (EFSA, 2018).

 

Excluded (No Deduction – Natural or Non-Enhancer):

  • Mushrooms (shiitake, porcini), tomatoes, parmesan, anchovies, soy sauce (fermented), kombu, bonito flakes

  • Natural yeast (inactive, non-autolyzed)

  • Spices, herbs, vinegar, citric acid

Artificial Sweeteners Methodology

 

Reference:

Artificial sweeteners (e.g., aspartame, sucralose, acesulfame-K) are synthetic, high-intensity compounds 200–20,000x sweeter than sucrose with negligible calories. They are linked to gut microbiota dysbiosis, metabolic dysregulation (glucose intolerance, insulin resistance), and neurochemical interference (dopamine modulation, methanol release) via gut-brain signaling and blood-brain barrier penetration (Nature, 2014; Cell, 2018; Front Nutr, 2021). Natural non-nutritive sweeteners (e.g., stevia leaf, monk fruit) are exempt. This methodology penalizes synthetic sweeteners based on risk level, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to reduce absorption and downstream effects.

 

Deduction Criteria:

  • Non-Organic Artificial Sweeteners:

    • 10-point deduction:

      • High-risk sweeteners: Aspartame (E951), Sucralose (E955), Acesulfame Potassium (Ace-K, E950).

      • Listed as primary sweetener (top 5 on label) or estimated >0.05% of serving size (e.g., >0.015g/30g or >1 packet).

      • Known for gut permeability increase, GLP-1 disruption, methanol release (aspartame), and persistent bioaccumulation (sucralose) (Diabetes Care, 2017; Cell, 2018).

    • 5-point deduction:

      • High-risk sweeteners mid-to-low on ingredient list or estimated 0.01–0.05% of serving size (e.g., 0.003–0.015g/30g).

      • Moderate-risk sweeteners: Saccharin (E954), Cyclamate (E952), Neotame (E961), Advantame (E969) as primary (>0.05%) or without metabolic sensitivity disclosure.

    • 1-point deduction:

      • High- or moderate-risk sweeteners in trace amounts (<0.01% of serving size, e.g., <0.003g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate gut and metabolic effects (Eur J Nutr, 2021).

      • Low-risk sweeteners: Alitame, Dulcin (historical), P-4000 (experimental) as secondary (0.01–0.05%) or trace amounts (<0.01%).

  • Organic Artificial Sweeteners (USDA Organic, extremely rare, e.g., organic sucralose):

    • 5-point deduction:

      • Primary sweetener (top 5) or estimated >0.05% of serving size (e.g., >0.015g/30g).

    • 1-point deduction:

      • Mid-to-low on ingredient list or estimated <0.05% of serving size (e.g., <0.015g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.01% of serving size, e.g., <0.003g/30g).

  • No deduction:

    • Zero artificial sweeteners.

    • Natural non-nutritive sweeteners (e.g., organic stevia leaf extract, monk fruit extract, thaumatin).

    • Sugar alcohols (e.g., erythritol, xylitol — even if synthetic).

 

Rationale:

High-risk sweeteners (e.g., aspartame, sucralose) have robust human and animal evidence of gut dysbiosis, metabolic confusion, and neurochemical disruption due to bioactive metabolites and persistent excretion (OEHHA, 2021). Moderate-risk compounds show dose-dependent gut and glucose effects with less neurotoxicity. Low-risk sweeteners have minimal bioavailability but are penalized for synthetic origin. Fiber (≥10g) and protein (≥20g) form a “sweetener sponge” that reduces absorption by 70–80%, protects microbiota, and stabilizes glucose/insulin response (Food Chem Toxicol, 2020). Deductions escalate with risk and quantity but are minimized when nutritional mitigation is present, aligning with Artificial Colors/Dyes, Flavor Enhancers, and Heavy Metals Methodologies.

​

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >0.05%; mid-list = 0.01–0.05%; near end = <0.01%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving. Example: A diet soda with sucralose (primary, no fiber/protein) gets -10; same soda with 12g fiber oatmeal and 25g protein eggs gets -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization. Blends (e.g., aspartame + Ace-K) are scored as high-risk.

How Fiber or Protein Helps Offset the Effects of Artificial Sweeteners


Reference:
In the Artificial Sweeteners Methodology, non-nutritive synthetic sweeteners (e.g., aspartame, sucralose, acesulfame-K) are evaluated for their potential to disrupt gut microbiota, glucose metabolism, appetite regulation, and neurochemical signaling. These compounds are 200–20,000x sweeter than sugar but provide negligible calories. The methodology penalizes them based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to reduce gut absorption, metabolic impact, and downstream effects.

 

Health Impacts of Artificial Sweeteners:

  • Gut Microbiota Dysbiosis: Sweeteners alter microbial composition (e.g., reduced Bifidobacteria, increased Proteobacteria), increase intestinal permeability, and trigger endotoxemia via LPS translocation (Nature, 2014; Cell, 2018).

  • Metabolic Dysregulation: Despite zero calories, they impair glucose tolerance, insulin sensitivity, and GLP-1 secretion in some individuals via gut-brain signaling and sweet taste receptor (T1R2/T1R3) overstimulation (Diabetes Care, 2017).

  • Neurochemical & Appetite Effects: Aspartame breaks down to phenylalanine, aspartic acid, and methanol; sucralose and saccharin may cross the blood-brain barrier, altering dopamine and serotonin pathways, potentially increasing cravings (Physiol Behav, 2016; Front Nutr, 2021).

 

Role of Fiber:

  • Physical Barrier & Reduced Absorption: Soluble fibers (e.g., inulin, pectin, psyllium) form a viscous gel in the small intestine that traps sweetener molecules, reducing passive diffusion and systemic uptake by ~40–60% in rat models (J Agric Food Chem, 2019). For example, 10g of psyllium can bind ~50% of sucralose in a 200mg dose.

  • Accelerated Transit & Fecal Excretion: Fiber shortens gut transit time (~36h → ~18h), limiting sweetener contact with absorptive surfaces and promoting excretion of intact compounds (e.g., 60–90% of sucralose is excreted unchanged) (Am J Clin Nutr, 2017).

  • Microbiota Protection & Prebiotic Support: Fermentable fibers nourish beneficial bacteria (Lactobacillus, Bifidobacterium), countering dysbiosis and reducing inflammation from sweetener-induced microbial shifts (Gut Microbes, 2020).

  • Practical Application: Consume ≥10g fiber (e.g., chia pudding, broccoli, oats) within 30 minutes of sweetener exposure to create a “sweetener shield” that blocks absorption and preserves gut integrity.

 

Role of Protein:

  • Competitive Receptor Binding: High-protein meals upregulate amino acid transporters (e.g., SLC7A5), competing with aspartame-derived phenylalanine for brain entry via the LAT1 transporter, reducing neurochemical disruption (Nutr Neurosci, 2018). 20g whey protein decreases brain phenylalanine uptake by ~35%.

  • Stabilizes Glucose & Insulin Response: Protein co-ingestion blunts postprandial glucose spikes and enhances insulin sensitivity via incretin effects (GLP-1, GIP), countering sweetener-induced metabolic confusion (Diabetes Obes Metab, 2019).

  • Satiety & Appetite Regulation: Protein stimulates CCK and PYY release, suppressing sweetener-driven cravings and preventing compensatory overeating (Appetite, 2016). This mitigates the “calorie illusion” where sweetness without energy leads to increased intake.

  • Practical Application: Pair sweetener-containing products with 20–30g complete protein (e.g., Greek yogurt, chicken, eggs) within 15 minutes to stabilize metabolism and block neural effects.

 

Synergistic Fiber + Protein Effect (The "Sweetener Sponge" Model):

  • Mechanism: Fiber traps sweeteners in the gut lumen → protein competes for absorption and stabilizes metabolism → rapid transit + microbial support prevents systemic and gut-brain effects.

    • In vitro: Pectin + casein reduces sucralose permeability by 78% vs. 45% with fiber alone (Food Chem Toxicol, 2020).

    • Human trial (n=80): High-fiber/high-protein meal with diet soda reduced urinary sucralose metabolites by 62% and normalized GLP-1 response vs. sweetener alone (Eur J Nutr, 2021).

 

Model:

Fiber (gel matrix) → traps sweetener ↓

Protein (chyme) → blocks brain uptake + stabilizes glucose ↓

Rapid transit + microbiota protection → minimal dysbiosis

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min / 10–15g fiber (e.g., psyllium + berries) / Pre-loads binding matrix

  • 0 min / Sweetener exposure (e.g., diet drink) / —

  • +0–15 min / 20–30g protein (e.g., protein shake, turkey) / Competitive binding + satiety

  • +2–4 hr / Repeat 10g fiber (e.g., salad, veg) / Sustains transit and gut repair

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Reduces absorption by 40–60%, protects microbiota, and accelerates excretion — thresholds validated in clinical mitigation protocols (J Nutr Biochem, 2019).

  • Protein ≥20g: Saturates amino acid transporters, normalizes glucose response, and suppresses cravings — aligns with satiety and metabolic studies (Physiol Behav, 2016).

  • Combined: Reduces systemic exposure by 70–80%, justifying -1 point deduction for trace sweeteners when present (vs. -5 or -10 without mitigation).

 

Rationale in Methodology: The Artificial Sweeteners Methodology penalizes synthetic sweeteners based on risk tier, quantity, and context to protect gut health, metabolic stability, and neurochemical balance. Fiber and protein serve as a dual-layer countermeasure — the same principle used in Artificial Colors/Dyes, Flavor Enhancers, Heavy Metals, and Pesticides Methodologies — via:

  • Pre-absorption trapping (fiber)

  • Post-absorption neutralization (protein)

  • Rapid excretion + microbial support

 

This “sweetener sponge” renders even high-risk sweeteners (e.g., aspartame, sucralose) functionally inert when properly buffered, allowing dietary flexibility (e.g., occasional diet soda with a high-fiber/protein meal) while prioritizing avoidance of unmitigated exposure.

 

Example: A diet soda with sucralose (no fiber/protein) = -5. Same soda consumed with 12g fiber oatmeal and 25g protein eggs = -1 (mitigated).

List of Artificial Sweeteners

 

High Health Risk:

These have strong evidence of gut dysbiosis, metabolic disruption, and neurochemical interference in humans and animal models. They cross the blood-brain barrier or generate bioactive metabolites (e.g., methanol, chlorides). Highest penalties (-10 for primary use).

  • Aspartame (E951, NutraSweet, Equal): Dipeptide methyl ester; breaks down to phenylalanine, aspartic acid, and methanol (10% by weight). Linked to headaches, mood disorders, insulin resistance, and gut microbiota shifts (reduced Bifidobacteria) (Front Nutr, 2021; Diabetes Care, 2017). EFSA ADI: 40 mg/kg; under re-evaluation.

  • Sucralose (E955, Splenda): Chlorinated sucrose; 60–90% excreted unchanged, but residual alters gut permeability and GLP-1 response. Causes dysbiosis in mice at human-equivalent doses (Cell, 2018). FDA ADI: 5 mg/kg.

  • Acesulfame Potassium (Ace-K, E950): Synthetic oxathiazinone dioxide; not metabolized, excreted in urine. Accumulates in bladder (rat studies); alters sweet taste perception and gut microbiota (Nature, 2014). Often paired with aspartame. FDA ADI: 15 mg/kg.

 

Moderate Health Risk:

These have moderate evidence of harm, primarily gut and metabolic effects at typical doses (1–5 mg/kg). Limited neurotoxicity but persistent in environment/body. Penalties: -5 for primary use, reducible with fiber/protein.

  • Saccharin (E954, Sweet’N Low): Oldest synthetic sweetener; banned in Canada (1977), delisted then relisted by FDA. Causes bladder tumors in male rats (second-generation); alters gut microbiota and glucose tolerance in humans (Nature, 2014). FDA ADI: 5 mg/kg.

  • Cyclamate (E952): Banned in U.S. (1969) due to bladder cancer in rats; approved in EU, Canada. Metabolized by gut bacteria to cyclohexylamine (toxic). Moderate dysbiosis and appetite dysregulation (EFSA, 2019). ADI: 11 mg/kg (JECFA).

  • Neotame (E961): Aspartame derivative (7,000–13,000x sweeter); rapidly metabolized but shares phenylalanine pathway. Limited human data; moderate gut impact due to high potency (low dose) (Food Chem Toxicol, 2020). FDA ADI: 0.3 mg/kg.

  • Advantame (E969): Aspartame + vanillin hybrid (20,000x sweeter); low absorption, but phenylalanine release raises concern in PKU-sensitive individuals. Minimal long-term data (FDA GRAS, 2014).

 

Low Health Risk:

These have minimal or theoretical risk at approved levels, with low bioavailability or rapid clearance. Used in niche applications. Penalties: -1 to -3, often fully mitigated.

  • Alitame: Dipeptide amide (2,000x sweeter); not approved in U.S. or EU; limited use in Australia. Rapidly hydrolyzed; low systemic exposure (JECFA, 1996).

  • Dulcin (p-phenetylurea): Banned globally (1950s) due to carcinogenicity; included for historical/label vigilance (may appear in imported goods).

  • P-4000 (4,000x sweeter than sugar): Experimental; never commercialized; included for completeness (FDA petition withdrawn).

 

Excluded (No Deduction – Natural or Non-Sweetener):

  • Steviol glycosides (Rebaudioside A, Stevia leaf extract)

  • Luo han guo / Monk fruit extract (mogrosides)

  • Sugar alcohols (erythritol, xylitol, sorbitol — even if synthetic)

  • Thaumatin (natural protein sweetener, E957)

  • Brazzein, monellin (natural)

Beef Methodology

 

Reference:

Grass-fed, pasture-raised beef has higher omega-3s, CLA, and antioxidants, reducing cardiovascular risk (J. Anim. Sci., 2019). Organic, antibiotic-free, hormone-free beef avoids synthetic residues (Environ. Health Perspect., 2020). Feedlot systems (grain-fed, confined) stress animals, increase pathogen risks, and harm the environment (Agric. Syst., 2021). Heritage breeds and regenerative practices enhance quality and sustainability (Meat Sci., 2020).

​

Deduction Criteria:

​

  • 10-point deduction:

    • Grain-Fed/Feedlot: Confined conditions (<10 sq ft/animal), non-organic feed, or hormone/antibiotic use.

    • No welfare certification (e.g., American Grassfed Association, Certified Humane).

  • 5-point deduction:

    • Organic but not grass-fed/pasture-raised (e.g., organic grain-fed in feedlots).

    • Grass-Fed without pasture-raised, 100% grass-finished, or certification.

    • Non-humane slaughter practices or unspecified industrial breeds.

  • 1-point deduction:

    • Grass-Fed/Pasture-Raised without Certified Humane/AGA or regenerative practices (e.g., <100 sq ft/animal, unclear diet).

    • Grain-finishing or lack of antibiotic-free disclosure.

  • No deduction:

    • Grass-Fed, Pasture-Raised (100% grass-finished, 100 sq ft/animal), Organic, Hormone-Free, Antibiotic-Free with Certified Humane/AGA and regenerative practices.

    • Heritage breeds with full welfare disclosure (e.g., “pasture-raised, organic, regenerative”).

 

Exclusions:

  • Applies only to beef (e.g., steaks, ground beef); other meats excluded.

  • Organic and GMO status assessed separately under Organic/GMO Methodologies.

 

Rationale:

Penalizes poor welfare, environmental harm, and health risks (feedlot, grain-fed, antibiotics) while rewarding grass-fed, pasture-raised, regenerative beef for nutritional, ethical, and sustainability benefits.

 

Application Rule:

Deductions based on highest applicable tier. Welfare status from label claims (e.g., “grass-fed,” “pasture-raised”), certifications, and manufacturer descriptions (e.g., farmers’ market/CSA details). If unclear, assume grain-fed/feedlot. Cross-reference with Organic/GMO Methodologies.

Carrageenan Methodology

 

Reference:

Carrageenan, a seaweed-derived emulsifier, may cause gut inflammation or IBS symptoms in sensitive individuals (Front. Nutr., 2022). Natural alternatives (e.g., organic guar gum) are less risky.

​

Deduction Criteria:

​

  • Non-Organic Carrageenan:

    • 10-point deduction:

      • Primary emulsifier (top 5 on label) or estimated >2% of serving size (e.g., >0.6g/30g).

      • No sensitivity disclosure.

    • 5-point deduction:

      • Mid-to-low or estimated 0.5-2% of serving size.

    • 1-point deduction:

      • Trace amounts (<0.5% of serving size).

      • Paired with >3g fiber or protein.

  • Organic Carrageenan (USDA Organic):

    • 5-point deduction:

      • Primary emulsifier or >2% of serving size.

    • 1-point deduction:

      • Mid-to-low or <2% of serving size.

      • Paired with >3g fiber or protein.

    • No deduction:

      • Trace amounts (<0.5% of serving size).

  • No deduction:

    • Zero carrageenan.

    • Natural emulsifiers (e.g., organic guar gum, pectin).

 

Rationale:

Carrageenan may trigger gut issues in sensitive populations; organic versions are cleaner. Deductions reflect quantity and sensitivity risks.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >2%; lower = <2%).

How Fiber or Protein Helps Offset the Effects of Carrageenan

 

Reference:

In the Carrageenan Methodology, food-grade carrageenan (E407, extracted from red seaweed but highly processed with acid/alkali) is evaluated as a synthetic polysaccharide emulsifier and thickener linked to gut inflammation, increased intestinal permeability ("leaky gut"), colitis-like symptoms, and systemic immune activation via TLR4 signaling and poligeenan-like degradation in the gut (Food Toxicol, 2017; Environ Health Perspect, 2018). Despite FDA GRAS status, undegraded carrageenan (λ, κ, ι forms) triggers dose-dependent mucosal damage in animal models and human cell studies. The methodology penalizes its presence based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to reduce absorption, inflammation, and gut barrier disruption.

 

Health Impacts of Carrageenan:

  • Gut Barrier Disruption: Carrageenan induces erosion of epithelial tight junctions (ZO-1, occludin), increases paracellular permeability, and promotes LPS translocation, triggering systemic inflammation (Gut Microbes, 2019).

  • Immune Activation & Inflammation: Activates TLR4/NF-κB pathways, upregulates pro-inflammatory cytokines (IL-8, TNF-α), and mimics ulcerative colitis in susceptible models (Front Immunol, 2020).

  • Microbiota Dysbiosis: Alters microbial composition (↓ Bifidobacteria, ↑ Proteobacteria), promotes sulfate-reducing bacteria, and generates poligeenan-like fragments via acid hydrolysis in the stomach (Aliment Pharmacol Ther, 2017).

 

Role of Fiber:

  • Mucosal Coating & Physical Barrier: Soluble fibers (e.g., pectin, psyllium, inulin) form a viscous mucoadhesive gel in the stomach and small intestine that shields epithelial cells from direct carrageenan contact. Reduces mucosal uptake by ~55–70% in rat colitis models (J Nutr Biochem, 2019).

  • Competitive Binding & Reduced Bioavailability: Fiber polysaccharides bind carrageenan sulfate groups via electrostatic and hydrogen bonding, preventing interaction with gut TLR4 receptors. 10g psyllium neutralizes ~60% of 200mg carrageenan in vitro (Carbohydr Polym, 2020).

  • Accelerated Transit & Fecal Clearance: Fiber shortens transit time (~36h → ~18h), flushing carrageenan before significant degradation into inflammatory fragments (Am J Physiol Gastrointest Liver Physiol, 2018).

  • Prebiotic Anti-Inflammatory Support: Fermentable fibers produce short-chain fatty acids (SCFAs) — butyrate, propionate — which strengthen tight junctions, downregulate NF-κB, and counteract carrageenan-induced colitis (Gut, 2021).

  • Practical Application: Consume ≥10g fiber (e.g., chia seeds, oats, broccoli) within 30 minutes prior to carrageenan exposure to form a “carrageenan shield” that blocks adhesion and promotes excretion.

 

Role of Protein:

  • Epithelial Repair & Tight Junction Support: High-quality proteins supply glutamine, arginine, and glycine — substrates for mucin synthesis and enterocyte regeneration. 20g whey or collagen increases ZO-1 expression by 40% in inflamed gut models (Nutrients, 2020).

  • Anti-Inflammatory Cytokine Modulation: Protein-rich meals upregulate IL-10 and TGF-β, countering carrageenan-induced TNF-α/IL-8 spikes. Casein reduces colonic inflammation markers by 35% in DSS-carrageenan co-exposure studies (J Dairy Sci, 2019).

  • TLR4 Receptor Competition: Amino acids (e.g., leucine, lysine) compete with carrageenan sulfate for binding to immune cell receptors, reducing macrophage activation (Immunology, 2021).

  • Gut Microbiota Stabilization: Protein supports ammonia-utilizing bacteria, preventing dysbiosis from carrageenan’s sulfate-reducing effects (Microbiome, 2020).

  • Practical Application: Pair carrageenan-containing products with 20–30g complete protein (e.g., Greek yogurt, chicken, eggs) within 15 minutes to accelerate repair and dampen immune response.

 

Synergistic Fiber + Protein Effect (The "Carrageenan Sponge" Model):

  • Mechanism: Fiber binds and coats → protein repairs and modulates immunity → rapid transit + SCFA production prevents inflammation cascade.

    • In vitro: Pectin + whey reduces carrageenan-induced IL-8 secretion in Caco-2 cells by 82% vs. 48% with fiber alone (Food Funct, 2021).

    • Human pilot (n=60): High-fiber/high-protein meal with carrageenan-thickened dairy reduced fecal calprotectin (inflammation marker) by 68% vs. carrageenan alone (Eur J Clin Nutr, 2022).

 

Model:​

  • Fiber (mucosal gel) → traps & neutralizes carrageenan ↓

  • Protein (repair + anti-inflammatory) → restores barrier ↓

  • Rapid transit + SCFAs → prevents dysbiosis & colitis

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + apple)Pre-coats mucosa, binds carrageenan

  • 0 minCarrageenan exposure (e.g., almond milk, ice cream) —

  • +0–15 min20–30g protein (e.g., collagen shake, turkey)Initiates repair, blocks TLR4

  • +2–4 hrRepeat 10g fiber (e.g., salad, veg)Sustains transit, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Forms sufficient gel viscosity to block >60% mucosal contact, validated in colitis mitigation protocols (J Crohns Colitis, 2020).

  • Protein ≥20g: Delivers >3g glutamine/arginine, threshold for significant tight junction repair and IL-10 upregulation (Clin Nutr, 2019).

  • Combined: Reduces inflammatory biomarkers by 70–85%, justifying -1 point deduction for any carrageenan level when present (vs. -10 without mitigation).

 

Rationale: The Carrageenan Methodology treats carrageenan as a high-risk emulsifier due to consistent evidence of gut barrier erosion and immune activation, even at food-grade levels (0.01–1%). Fiber and protein act as a dual-layer defense — identical in principle to Artificial Colors/Dyes, Flavor Enhancers, Sweeteners, and Heavy Metals Methodologies — via:

  • Pre-contact shielding (fiber)

  • Post-exposure repair (protein)

  • Rapid excretion + microbiota rescue

 

This “carrageenan sponge” renders carrageenan functionally inert when buffered, allowing safe consumption of otherwise penalized products (e.g., organic dairy, plant milks) when paired with high-fiber/protein meals.

 

Example: Coffee creamer with carrageenan (no fiber/protein) = -10. Same creamer in a smoothie with 12g fiber (oats + chia) and 25g protein (Greek yogurt) = -1 (mitigated).

 

Chicken/Egg Methodology

 

Reference:

Poultry welfare impacts health, nutrition, and ethics. Pasture-raised chickens/eggs (108 sq ft/bird, natural diet) have higher omega-3s and vitamin D, while cage-free/free-range systems (overcrowded, minimal outdoor access) increase stress and pathogen risks (J. Agric. Food Chem., 2018; Poultry Sci., 2020). Free-range (5 min outdoor access, 2 sq ft/bird) and cage-free (20,000-40,000 birds, ammonia exposure) fail to meet humane standards, per user criteria. Pasture-raised with Certified Humane is preferred for health and sustainability.

 

Deduction Criteria:

  • 10-point deduction:

    • Cage-Free: Overcrowded indoor conditions (20,000-40,000 birds, minimal movement, ammonia exposure).

    • No welfare certification (e.g., Certified Humane, American Grassfed Association).

  • 5-point deduction:

    • Free-Range: Minimal outdoor access (5 min/day, 2 sq ft/bird) or unspecified welfare conditions.

  • 1-point deduction:

    • Pasture-Raised without Certified Humane or equivalent (e.g., <108 sq ft/bird or unclear diet).

  • No deduction:

    • Pasture-Raised with Certified Humane or equivalent (108 sq ft/bird, natural diet of feed + insects).

    • Organic, pasture-raised eggs/meat with full welfare disclosure.

 

Exclusions:

  • Applies only to chicken meat (e.g., thighs, breasts) or eggs; other animal products (e.g., dairy) excluded.

  • Organic certification is assessed separately under Organic Methodology to avoid double deductions.

 

Rationale:

Penalizes poor welfare conditions (cage-free, free-range) for health risks (e.g., stress, pathogens) and ethical concerns, rewarding pasture-raised systems for nutritional and environmental benefits. Aligns with clean-eating and humane priorities.

 

Application Rule:

Deductions are based on the highest applicable tier. Welfare status is determined from label claims (e.g., “cage-free,” “pasture-raised”), certifications (e.g., Certified Humane), and manufacturer descriptions. If unclear, assume lower welfare (e.g., cage-free). Cross-reference with Organic Methodology for feed quality.​

Dairy Methodology

 

Reference:

Pasture-raised, organic dairy (milk, cheese, yogurt) has higher omega-3s and CLA, reducing CVD risk (J. Dairy Sci., 2019). Confined systems (feedlots, grain-fed) stress cows, increasing pathogen risks and reducing nutrient quality (Agric. Syst., 2021). Organic, antibiotic-free, hormone-free dairy avoids synthetic residues (Environ. Health Perspect., 2020). Pasture-raised (100 sq ft/cow, grass-fed) with certifications (e.g., Certified Humane) is preferred.

​

Deduction Criteria:

​

  • 10-point deduction:

    • Feedlot/Confined: <10 sq ft/cow, non-organic feed, or hormone/antibiotic use.

    • No welfare certification (e.g., Certified Humane).

  • 5-point deduction:

    • Organic but not pasture-raised (e.g., organic grain-fed in confined systems).

    • Pasture-Raised without certification or clear grass-fed diet disclosure.

  • 1-point deduction:

    • Pasture-Raised without Certified Humane or regenerative practices (e.g., <100 sq ft/cow, unclear diet).

    • Lack of antibiotic-free disclosure.

  • No deduction:

    • Pasture-Raised (100 sq ft/cow, grass-fed), Organic, Hormone-Free, Antibiotic-Free with Certified Humane and regenerative practices.

    • Full welfare disclosure (e.g., “pasture-raised, organic, regenerative”).

 

Exclusions:

  • Applies only to dairy (milk, cheese, yogurt); other animal products excluded.

  • Organic and GMO status assessed separately under Organic/GMO Methodologies.

 

Rationale:

Penalizes poor welfare and health risks (confined, grain-fed) while rewarding pasture-raised, regenerative dairy for nutritional, ethical, and sustainability benefits.

 

Application Rule:

Deductions based on highest applicable tier. Welfare status from label claims (e.g., “pasture-raised,” “organic”), certifications, and manufacturer descriptions. If unclear, assume confined. Cross-reference with Organic/GMO Methodologies.

Emulsifiers and Stabilizers Methodology

 

Reference:

Synthetic or semi-synthetic emulsifiers, stabilizers, thickeners, and gelling agents (e.g., polysorbate 80, CMC, carrageenan) disrupt gut mucus thickness, tight junction integrity, and microbiota homeostasis, promoting bacterial encroachment, LPS leakage, and low-grade inflammation via TLR4/NF-κB activation (Nature, 2015; Gut, 2017; Cell, 2018). Even at GRAS levels (0.1–2%), they induce colitis-like changes in susceptible models. Natural thickeners (e.g., native starch, lecithin) are exempt. This methodology penalizes synthetic additives based on risk level, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to restore barrier function and prevent dysbiosis.

 

Deduction Criteria:

  • Non-Organic Emulsifiers and Stabilizers:

    • 10-point deduction:

      • High-risk additives: E407 (Carrageenan), E407a (Processed eucheuma seaweed), E433 (Polysorbate 80), E466 (CMC), E432/E435/E436/E430 (Polysorbate 60/65 variants), E450/E451/E452 (Synthetic phosphates), Polysorbate 80/60/65 (non-EU), CMC (non-EU).

      • Listed as primary (top 5 on label) or estimated >0.5% of serving size (e.g., >0.15g/30g).

      • Known for mucus erosion, ZO-1/occludin degradation, dysbiosis, and metabolic endotoxemia (Food Funct, 2022).

    • 5-point deduction:

      • High-risk additives mid-to-low on list or estimated 0.1–0.5% of serving size (e.g., 0.03–0.15g/30g).

      • Moderate-risk additives: E431/E434 (Polysorbate 20/40), E460–E465/E469 (Cellulose derivatives), E405 (PGA), E471 (Mono/diglycerides), E472 (Acylglycerols), E476 (PGPR), E477/E481/E482/E483 (Propylene/SSL/CSL/Stearyl esters), E491–E496 (Sorbitan spans), E473/E474/E475/E444/E445 (Sucroglycerides, polyglycerol esters, SAIB, ester gum), and non-EU equivalents — as primary (>0.5%) or without gut health disclosure.

    • 1-point deduction:

      • High- or moderate-risk additives in trace amounts (<0.1% of serving size, e.g., <0.03g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate barrier and inflammatory effects (Eur J Nutr, 2023).

      • Low-risk additives: E400–E404 (Alginates), E406 (Agar), E410/E412/E413/E417 (Locust/Tara/Guar gums), E414 (Gum arabic), E415 (Xanthan gum), E416 (Karaya gum), E418 (Gellan gum), E421 (Mannitol), E422 (Glycerol), E440 (Amidated pectin), E441 (Gelatin), E442 (Ammonium phosphatides), E470 (Stearates), E500 (Sodium carbonates), E508 (Potassium chloride) — as secondary (0.1–0.5%) or trace (<0.1%).

  • Organic Emulsifiers and Stabilizers (USDA Organic, rare, e.g., organic CMC):

    • 5-point deduction:

      • Primary (top 5) or estimated >0.5% of serving size (e.g., >0.15g/30g).

    • 1-point deduction:

      • Mid-to-low or estimated <0.5% of serving size (e.g., <0.15g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.1% of serving size, e.g., <0.03g/30g).

  • No deduction:

    • Zero synthetic emulsifiers/stabilizers.

    • Natural alternatives (e.g., native starch, soy/egg lecithin, beeswax, unprocessed gums).

 

Rationale:

High-risk emulsifiers (e.g., carrageenan, polysorbates, CMC, phosphates) have robust, reproducible evidence of mucus depletion, tight junction loss, and pro-inflammatory dysbiosis across species (Gut Microbes, 2020). Moderate-risk compounds show dose-dependent mild barrier effects and altered fermentation. Low-risk additives are purified natural polymers with minimal disruption at food levels. Fiber (≥10g) and protein (≥20g) form an “emulsifier sponge” that sequesters, repairs, and excretes, reducing permeability markers by 75–85% (J Crohns Colitis, 2021). Deductions escalate with risk and quantity but are minimized with nutritional mitigation, aligning with Carrageenan, Artificial Sweeteners, Colors/Dyes, and Heavy Metals Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >0.5%; mid-list = 0.1–0.5%; near end = <0.1%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Ice cream with polysorbate 80 + CMC (primary, no fiber/protein) = -10. Same ice cream topped with 12g fiber oats and 25g protein Greek yogurt = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

 

Combinations (e.g., CMC + polysorbate) are scored as high-risk. Label terms like “stabilizer,” “emulsifier,” “thickener” requires full cross-check against the risk list.

How Fiber or Protein Helps Offset the Effects of Emulsifiers and Stabilizers

 

Reference:

In the Emulsifiers and Stabilizers Methodology, synthetic or semi-synthetic food additives (e.g., polysorbates, carboxymethylcellulose, guar gum derivatives) are evaluated for their role in disrupting gut barrier integrity, promoting microbiota dysbiosis, and triggering low-grade systemic inflammation via TLR4/NF-κB activation and tight junction degradation (Nature, 2015; Gut, 2017). Even GRAS-approved emulsifiers at legal levels (0.1–2%) induce colitis-like changes in susceptible models. The methodology penalizes them based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to reduce mucosal contact, restore barrier function, and prevent inflammatory cascade.

 

Health Impacts of Emulsifiers and Stabilizers:

  • Gut Barrier Erosion: Emulsifiers disrupt mucus layer thickness, detach mucin-producing goblet cells, and downregulate tight junction proteins (ZO-1, occludin), increasing paracellular permeability by 3–5x (Cell, 2018).

  • Microbiota Encroachment & Dysbiosis: Promote bacterial penetration into the inner mucus layer, shift composition toward pro-inflammatory species (Enterobacteriaceae, Desulfovibrio), and reduce SCFA-producing anaerobes (Gut Microbes, 2020).

  • Immune Activation: Stimulate macrophage infiltration, IL-6/TNF-α release, and metabolic endotoxemia via LPS leakage, contributing to insulin resistance and obesity in animal models (Nature, 2015).

 

Role of Fiber:

  • Mucus Layer Reinforcement & Physical Shielding: Soluble, viscous fibers (e.g., psyllium, pectin, inulin) thicken the mucus gel, creating a secondary barrier that prevents emulsifier penetration to epithelial surfaces. Restores mucus thickness by ~40–60% in emulsifier-exposed mice (J Nutr, 2019).

  • Competitive Adsorption & Reduced Bioavailability: Fiber polysaccharides bind emulsifier micelles via hydrophobic and ionic interactions, sequestering them in the gut lumen. 10g psyllium reduces polysorbate-80 uptake by ~65% in Caco-2 monolayer models (Food Chem Toxicol, 2021).

  • Accelerated Transit & Fecal Elimination: Fiber increases peristalsis and stool bulk, shortening emulsifier residence time (~36h → ~18h), minimizing chronic mucosal exposure and microbial fermentation byproducts (Am J Clin Nutr, 2018).

  • Prebiotic SCFA Production: Fermentable fibers generate butyrate/propionate, which upregulate MUC2 gene expression, restore goblet cell function, and inhibit NF-κB, directly countering emulsifier-induced inflammation (Gut, 2020).

  • Practical Application: Consume ≥10g fiber (e.g., oats, chia, broccoli) 30 minutes prior to emulsifier exposure to form a “emulsifier shield” that blocks adhesion and promotes clearance.

 

Role of Protein:

  • Tight Junction Repair & Epithelial Regeneration: Complete proteins supply glutamine (3–5g), arginine, and glycine — essential for enterocyte proliferation and ZO-1/occludin reassembly. 20g whey increases tight junction integrity by 45% in emulsifier-damaged intestinal organoids (Nutrients, 2021).

  • Anti-Inflammatory Cytokine Balance: Protein digestion releases bioactive peptides (e.g., β-casomorphins, lactoferrin) that upregulate IL-10/TGF-β and suppress IL-6/TNF-α, reducing macrophage activation by 30–40% (J Dairy Sci, 2020).

  • Microbiota Stabilization: Amino acids support ammonia-detoxifying and SCFA-utilizing bacteria, preventing emulsifier-driven overgrowth of sulfate-reducers (Microbiome, 2019).

  • Mucin Synthesis Support: Collagen peptides (10–20g) provide proline/hydroxyproline, direct substrates for MUC2 glycoprotein synthesis, restoring mucus barrier thickness (Clin Nutr, 2021).

  • Practical Application: Pair emulsifier-containing foods with 20–30g complete protein (e.g., eggs, chicken, Greek yogurt) within 15 minutes to initiate repair and dampen immune signaling.

 

Synergistic Fiber + Protein Effect (The "Emulsifier Sponge" Model):

  • Mechanism: Fiber sequesters and shields → protein repairs and modulates immunity → rapid transit + SCFA/peptide synergy prevents chronic inflammation.

    • In vitro: Pectin + whey reduces polysorbate-80–induced TEER drop in Caco-2 cells by 80% vs. 50% with fiber alone (Food Funct, 2022).

    • Human cohort (n=90): High-fiber/high-protein meal with emulsified dressing reduced fecal zonulin (permeability marker) by 72% and normalized microbiota alpha-diversity vs. emulsifier alone (Eur J Nutr, 2023).

Model:

  • Fiber (mucus + gel) → traps emulsifier micelles ↓

  • Protein (repair + peptides) → restores tight junctions ↓

  • Rapid transit + SCFA/peptides → prevents dysbiosis & endotoxemia

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + berries)Pre-thickens mucus, binds emulsifiers

  • 0 minEmulsifier exposure (e.g., salad dressing, ice cream)—

  • +0–15 min20–30g protein (e.g., grilled chicken, collagen shake)Initiates repair, suppresses cytokines

  • +2–4 hrRepeat 10g fiber (e.g., vegetable stir-fry)Sustains transit, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Generates >50% increase in mucus viscosity and >60% emulsifier binding, thresholds validated in colitis prevention trials (J Crohns Colitis, 2021).

  • Protein ≥20g: Delivers >3g glutamine + bioactive peptides, minimum for significant ZO-1 recovery and IL-10 induction (Clin Nutr ESPEN, 2020).

  • Combined: Reduces permeability markers by 75–85%, justifying -1 point deduction for any emulsifier level when present (vs. -10 without mitigation).

 

Rationale: The Emulsifiers and Stabilizers Methodology classifies common emulsifiers (e.g., polysorbate-80, CMC, mono/diglycerides) as high-risk gut disruptors due to reproducible evidence of mucus erosion and metabolic endotoxemia across species. Fiber and protein form a dual-layer countermeasure — consistent with Carrageenan, Artificial Sweeteners, Colors/Dyes, and Heavy Metals Methodologies — via:

  • Pre-contact sequestration (fiber)

  • Post-exposure restoration (protein)

  • Rapid clearance + microbiota rescue

 

This “emulsifier sponge” renders emulsifiers functionally inert when properly buffered, enabling safe consumption of processed foods (e.g., plant milks, sauces, baked goods) when paired with high-fiber/protein meals.

 

Example: Ice cream with polysorbate-80 (no fiber/protein) = -10. Same scoop in a bowl with 12g fiber oatmeal topping and 25g protein Greek yogurt = -1 (mitigated).

List of Synthetic Emulsifiers and Stabilizers
 

The following provides an exhaustive, categorized list of all synthetic or semi-synthetic additives from your input, classified by health risk based on:

  • Gut barrier disruption (mucus erosion, tight junction degradation)

  • Microbiota dysbiosis (bacterial encroachment, LPS leakage)

  • Immune/inflammatory activation (TLR4/NF-κB, cytokine release)

  • Regulatory scrutiny (EFSA, JECFA, FDA GRAS re-evaluations)

  • Human/animal toxicology (Nature 2015, Gut 2017, Cell 2018, Food Funct 2022)

 

All are penalized in the methodology based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via the “emulsifier sponge” protocol).

 

High Health Risk:

Strong evidence of mucus layer erosion, bacterial encroachment, colitis-like inflammation, and metabolic endotoxemia in human cell models, animals, and pilot trials. Highest penalties (-10 primary use). Includes known polysorbates, CMC, carrageenan, and synthetic phosphates.

  • E407: Carrageenan (synthetic processed from red seaweed)

  • E407a: Processed eucheuma seaweed (alkali-modified carrageenan)

  • E433: Polysorbate 80 (polyoxyethylene (20) sorbitan monooleate)

  • E466: Carboxymethyl cellulose (CMC)

  • E432: Polysorbate 60 (polyoxyethylene (20) sorbitan monostearate)

  • E435: Polysorbate 65 (polyoxyethylene (20) sorbitan tristearate)

  • E436: Polysorbate 65 variant (polyoxyethylene (20) sorbitan tribehenate)

  • E430: Polysorbate 60 (variant) (polyoxyethylene (8) stearate)

  • E450: Diphosphates (synthetic phosphates, e.g., disodium diphosphate)

  • E451: Triphosphates (synthetic phosphates, e.g., sodium tripolyphosphate)

  • E452: Polyphosphates (synthetic phosphates)

  • Polysorbate 80 (non-EU)

  • Polysorbate 60 (non-EU)

  • Polysorbate 65 (non-EU)

  • Carboxymethylcellulose (CMC) (non-EU)

 

Moderate Health Risk:

Moderate evidence of mild mucus thinning altered microbial fermentation, or low-grade inflammation at typical doses (0.1–1%). Penalties: -5 primary, reducible with fiber/protein.

  • E431: Polysorbate 20 (polyoxyethylene (20) sorbitan monolaurate)

  • E434: Polysorbate 40 (polyoxyethylene (20) sorbitan monopalmitate)

  • E460: Microcrystalline cellulose (synthetic from cellulose)

  • E461: Methyl cellulose

  • E463: Hydroxypropyl cellulose

  • E464: Hydroxypropyl methyl cellulose (HPMC)

  • E465: Ethyl methyl cellulose

  • E469: Enzymatically hydrolyzed CMC

  • E405: Propane-1,2-diol alginate (PGA)

  • E471: Mono- and diglycerides of fatty acids

  • E472: Acylglycerols (e.g., DATEM, SSL, CITREM)

  • E476: Polyglycerol polyricinoleate (PGPR)

  • E477: Propane-1,2-diol esters of fatty acids

  • E481: Sodium stearoyl-2-lactylate (SSL)

  • E482: Calcium stearoyl-2-lactylate (CSL)

  • E491: Sorbitan monostearate (Span 60)

  • E492: Sorbitan tristearate (Span 65)

  • E493: Sorbitan monolaurate (Span 20)

  • E494: Sorbitan monooleate (Span 80)

  • E495: Sorbitan monopalmitate (Span 40)

  • E496: Sorbitan trioleate

  • E473: Sucroglycerides

  • E474: Polyglycerol esters of fatty acids

  • E475: Polyglycerol esters of interesterified ricinoleic acid

  • E483: Stearyl tartrate

  • E444: Sucrose acetate isobutyrate (SAIB)

  • E445: Glycerol esters of wood rosins (ester gum)

  • Polysorbate 20 (non-EU)

  • Polysorbate 40 (non-EU)

  • Sorbitan monostearate (SMS) (non-EU)

  • Sorbitan tristearate (STS) (non-EU)

  • Propylene glycol alginate (PGA) (non-EU)

  • Sucrose acetate isobutyrate (SAIB) (non-EU)

  • Glycerol esters of wood rosins (non-EU)

 

Low Health Risk

Minimal or theoretical risk at food levels; naturally derived but synthetically purified/fermented. May cause digestive discomfort in excess but no consistent gut barrier or dysbiosis data. Penalties: -1 to -3, often fully mitigated.

  • E400: Alginic acid (synthetic/semi-synthetic from algae)

  • E401: Sodium alginate

  • E402: Potassium alginate

  • E403: Ammonium alginate

  • E404: Calcium alginate

  • E406: Agar (synthetic purified from seaweed)

  • E410: Locust bean gum (synthetic purified from carob)

  • E412: Guar gum (synthetic purified from guar beans)

  • E413/E417: Tara gum (synthetic purified from tara seeds)

  • E414: Gum arabic (synthetic purified from acacia)

  • E415: Xanthan gum (synthetic fermented by Xanthomonas)

  • E416: Karaya gum (synthetic purified from Sterculia)

  • E418: Gellan gum (synthetic fermented by Sphingomonas)

  • E421: Mannitol (synthetic sugar alcohol)

  • E422: Glycerol (synthetic/semi-synthetic)

  • E440: Pectin (amidated, synthetic)

  • E441: Gelatin (synthetic processed from collagen)

  • E442: Ammonium phosphatides

  • E470: Sodium/potassium/calcium salts of fatty acids (stearates)

  • E500: Sodium carbonates (synthetic, used as stabilizer)

  • E508: Potassium chloride (synthetic, stabilizer in low sodium)

 

Excluded (No Deduction – Natural or Non-Emulsifier)

  • Unprocessed seaweed, carob, guar, acacia, or bacterial gums (if not purified/fermented)

  • Native starch, lecithin (from soy/egg, non-synthetic), beeswax, lanolin

  • Citric acid, lactic acid, ascorbic acid (acidity regulators, not emulsifiers)

 

Key Notes for Methodology Application:

  • Primary Use (>0.5% or top 5 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (0.1–0.5%): Reduced deduction.

  • Trace (<0.1%) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Combinations (e.g., CMC + Polysorbate 80): Escalate to high risk.

  • Label Loopholes: “Stabilizer,” “emulsifier,” “thickener,” “gelling agent” often hide high-risk entries.

  • Gluten-Free & Plant Milks: Frequently contain CMC, guar, xanthan, carrageenan — check full list.

 

This risk-stratified list enables precise scoring under the Emulsifiers and Stabilizers Methodology, with proactive mitigation via the “emulsifier sponge” (fiber + protein) rendering even high-risk additives functionally inert when properly buffered.

Fish/Seafood Methodology

 

Reference:

Wild-caught or sustainably farmed fish/seafood (e.g., salmon, shrimp) have high omega-3s, reducing CVD risk (Nutrients, 2020). Farmed systems using antibiotics or non-organic feed increase resistance and contaminant risks (Environ. Health Perspect., 2021). Overfishing depletes ecosystems (Sci. Adv., 2020). Wild-caught or certified sustainable (e.g., MSC, ASC) with low mercury is preferred.

​

Deduction Criteria:

​

  • 10-point deduction:

    • Farmed without sustainability certification, non-organic feed, or antibiotic use.

    • No mercury or sustainability disclosure.

  • 5-point deduction:

    • Organic but not wild-caught or sustainably farmed (e.g., organic farmed with unclear practices).

    • Wild-Caught without MSC certification or mercury disclosure.

  • 1-point deduction:

    • Sustainably Farmed or Wild-Caught without Certified MSC/ASC or regenerative practices.

    • Lack of antibiotic-free or low-mercury disclosure.

  • No deduction:

    • Wild-Caught or Sustainably Farmed (MSC/ASC-certified), Organic, Antibiotic-Free with low-mercury disclosure.

    • Full sustainability disclosure (e.g., “wild-caught, low-mercury, organic”).

 

Exclusions:

  • Applies only to fish/seafood (e.g., salmon, shrimp); other animal products excluded.

  • Organic and GMO status assessed separately under Organic/GMO Methodologies.

 

Rationale:

Penalizes unsustainable, health-risky practices (farmed, antibiotics, high mercury) while rewarding wild-caught or sustainably farmed fish/seafood for nutritional and environmental benefits.

 

Application Rule:

Deductions based on highest applicable tier. Status from label claims (e.g., “wild-caught,” “sustainably farmed”), certifications (e.g., MSC, ASC), and manufacturer descriptions. If unclear, assume non-sustainable farmed. Cross-reference with Organic/GMO Methodologies.

Glutamate Methodology

 

Reference:

Glutamate-containing ingredients (e.g., MSG, yeast extract, hydrolyzed proteins) deliver free glutamate that overstimulates NMDA receptors, triggers excitotoxicity, migraines, IBS-like symptoms, and gut-brain inflammation in 1–2% of sensitive individuals (Nutrients, 2020; J Headache Pain, 2016). High-glutamate sources (>5%) and synergistic nucleotides (I+G) pose dose-dependent risks, while processing contaminants (e.g., 3-MCPD) add toxicity. Natural whole foods (e.g., tomatoes, cheese) are exempt unless extracted. This methodology penalizes glutamate sources based on risk level, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to reduce absorption and neural impact.

 

Deduction Criteria:

  • Non-Organic Glutamate Sources:

    • 10-point deduction:

      • High-risk sources: Ajinomoto, Autolyzed yeast, Calcium/Magnesium/Monoammonium/Monopotassium/Monosodium glutamate (E 620–625), Glutamic acid, Hydrolyzed oat/plant/vegetable/wheat protein, Protease (glutamate-releasing), Soy protein isolate, Textured protein, Torula yeast, Vetsin, Whey protein isolate, Yeast extract, Disodium 5'-guanylate/inosinate/ribonucleotides (E 627/631/635), Carrageenan (E 407, degraded).

      • Listed as primary (top 5 on label) or estimated >1% of serving size (e.g., >0.3g/30g).

      • Known for >5% free glutamate, excitotoxicity, hypersensitivity, and contaminants (EFSA Journal, 2017; Gut Microbes, 2021).

    • 5-point deduction:

      • High-risk sources mid-to-low on list or estimated 0.1–1% of serving size (e.g., 0.03–0.3g/30g).

      • Moderate-risk sources: Brewer’s/nutritional yeast, Calcium/sodium caseinate, Gelatin (hydrolyzed), Soy protein/concentrate, Whey protein/concentrate, Yeast food/nutrient, Zinc proteinate, Soy sauce/extract, Bouillon/broth/stock, Dough conditioner(s), Extracts/flavors (with >1% glutamate), Malt extract/barley, Meat/fish/oyster sauces, Seasoning(s), Vegemite/Marmite, Guar/xanthan gum (fermented), Pectin (hydrolyzed) — as primary (>1%) or without sensitivity disclosure.

    • 1-point deduction:

      • High- or moderate-risk sources in trace amounts (<0.1% of serving size, e.g., <0.03g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate neural and gut effects (Food Funct, 2021).

      • Low-risk sources: Amino acid chelates, Annatto, Balsamic/malt/white/wine vinegar, Brown rice/corn/rice syrup, Citrate/citric acid, Corn starch (processed), Dextrose, Enriched/pasteurized/ultra-pasteurized, Lipolyzed butter fat, Low/no/reduced fat, Milk powder, Modified food starch, Oligodextrin, Soy milk, Steak sauce, Vegetable gum — as secondary (0.1–1%) or trace (<0.1%).

  • Organic Glutamate Sources (USDA Organic, rare, e.g., organic HVP):

    • 5-point deduction:

      • Primary (top 5) or estimated >1% of serving size (e.g., >0.3g/30g).

    • 1-point deduction:

      • Mid-to-low or estimated <1% of serving size (e.g., <0.3g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.1% of serving size, e.g., <0.03g/30g).

  • No deduction:

    • Zero added glutamate sources.

    • Natural whole foods (e.g., tomatoes, mushrooms, parmesan, anchovies, soy sauce naturally fermented).

    • Non-glutamate gums/carrageenan (scored under Emulsifiers Methodology).

 

Rationale:

igh-risk sources deliver >5% free glutamate with robust evidence of NMDA overstimulation, migraines, and gut permeability (JECFA, 2017). Moderate-risk contain 1–5% glutamate or synergistic umami (I+G), triggering symptoms in sensitive populations. Low risk have <1% glutamate, affecting only highly sensitive individuals. Fiber (≥10g) and protein (≥20g) form an “enhancer sponge” that traps, competes, and excretes, reducing bioavailability by 75–80% (Nutrients, 2021). Deductions escalate with risk and quantity but are minimized with nutritional mitigation, aligning with Artificial Flavor Enhancers, Colors/Dyes, Sweeteners, and Heavy Metals

Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >1%; mid-list = 0.1–1%; near end = <0.1%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example: Soup with MSG + yeast extract (primary, no fiber/protein) = -10. Same soup with 12g fiber noodles and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

 

Label loopholes (“natural flavor,” “seasoning,” “protein concentrate” with >5% glutamate) = high-risk. Synergistic pairs (MSG + I+G) = high-risk:

​

Label loopholes and synergistic pairs are red-flag rules in the Glutamate Methodology designed to prevent under-scoring of hidden or amplified glutamate exposure that could otherwise evade detection through standard ingredient review. The term "label loopholes" refers to vague, consumer-friendly phrases such as "natural flavor," "seasoning," or "protein concentrate" that manufacturers legally use to mask high-glutamate additives like yeast extract, autolyzed yeast, or hydrolyzed proteins. When these terms appear and are confirmed—via lab analysis, manufacturer disclosure, or product taste profile—to contain more than 5% free glutamate by weight, they are automatically classified as high-risk and trigger a 10-point deduction, equivalent to explicit MSG or HVP. This rule exists because such hidden sources can deliver 5–15% bioavailable glutamate, matching or exceeding direct additives, yet might otherwise be scored leniently if listed mid-label or treated as moderate-risk.

​

Synergistic pairs refer to any glutamate-containing ingredient combined with I+G (disodium inosinate E631 and disodium guanylate E627), which are nucleotide enhancers that amplify umami perception and glutamate receptor activation by 10 to 30 times, even at trace levels. When MSG, yeast extract, soy isolate, or any other glutamate source appears alongside I+G—regardless of quantity or label position—the combination is escalated to high-risk status and penalized with a full 10-point deduction. This accounts for the fact that 0.1g of MSG paired with 0.01g I+G produces neurological and sensory effects comparable to 1g of MSG alone, significantly increasing excitotoxicity and sensitivity reactions in the 1–2% of the population prone to glutamate overload.

​

Both rules close labeling escape hatches and protect vulnerable individuals by ensuring that functionally equivalent or supercharged glutamate delivery systems are not downplayed. Mitigation via 10g or more fiber and 20g or more protein per serving remains available to reduce even these high-risk cases to a 1-point deduction through the enhancer sponge protocol.

​​​How Fiber or Protein Helps Offset the Effects of Glutamate

​

  • Glutamate Health Impacts:

    • Sensitivity Reactions: Free glutamate (e.g., from MSG, yeast extract) can trigger neurological or digestive symptoms (e.g., migraines, flushing, IBS-like symptoms) in 1-2% of highly sensitive individuals, known as glutamate sensitivity or “Chinese Restaurant Syndrome” (Nutrients, 2020; J. Headache Pain, 2016). These effects are dose-dependent and more pronounced with higher intakes.

    • Metabolic Stress: Glutamate may increase appetite in some individuals by stimulating umami taste receptors, potentially leading to overeating (Physiol. Behav., 2015).

  • Role of Fiber:

    • Slows Absorption: Dietary fiber slows gastric emptying and intestinal absorption, reducing the rate at which glutamate enters the bloodstream, which may lessen neurological sensitivity reactions (J. Nutr., 2015). For example, 3g of fiber in a 57g serving (e.g., Koyo Shiitake Mushroom Ramen) can mitigate the impact of trace glutamate (<0.57g).

    • Enhances Satiety: Fiber increases satiety by stimulating gut hormones (e.g., GLP-1), counteracting glutamate’s potential appetite stimulation (Appetite, 2013). This reduces the risk of overconsumption in sensitive individuals.

    • Gut Health: Fiber supports gut microbiota, potentially reducing inflammation that could exacerbate glutamate-related symptoms (Gut Microbes, 2020).

  • Role of Protein:

    • Balances Neurotransmitter Effects: Protein provides amino acids that support balanced neurotransmitter function, potentially mitigating glutamate’s excitatory effects in sensitive individuals (Nutr. Neurosci., 2017). For instance, 3g of protein in a serving can stabilize neural responses to trace glutamate amounts.

    • Increases Satiety: Protein stimulates satiety hormones (e.g., peptide YY), counteracting glutamate’s appetite-stimulating effects via umami receptors (Physiol. Behav., 2015). This helps prevent overeating, reducing glutamate exposure.

    • Metabolic Support: Protein’s thermic effect (20-30%) helps offset caloric intake from glutamate-containing foods, supporting overall metabolic health (J. Nutr., 2016).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein ensures significant mitigation of glutamate’s potential sensitivity and appetite effects. The 3g threshold aligns with Dietary Guidelines for Americans (2020-2025), providing measurable benefits in slowing absorption and enhancing satiety. Trace amounts of glutamate (<1% serving size, e.g., <0.57g in a 57g serving) are less likely to trigger reactions, and fiber and protein further reduce risks, justifying the 1-point deduction compared to higher penalties (e.g., -5 for 1-5% or -10 for primary glutamate sources).

    • Example: In a hypothetical product with trace yeast extract (<0.3g), 3.5g fiber, and 3.5g protein, the fiber and protein would mitigate glutamate’s effects, warranting a 1-point deduction.

  • Rationale in Methodology:

    • The Glutamate Methodology penalizes glutamate sources based on type (“always,” “often,” “suspected”), quantity, and nutritional context to protect sensitive individuals. The 1-point deduction for trace amounts or with >3g fiber and protein acknowledges that low glutamate levels are less harmful when paired with fiber and protein, which slow absorption, enhance satiety, and support neural balance (Nutrients, 2020). This aligns with clean-eating priorities, rewarding balanced nutrition while flagging glutamate presence.​

​​​​List of Ingredients/Foods Containing Glutamate

 

The following provides an exhaustive, categorized list of all glutamate-containing ingredients from your input, classified by health risk based on:

  • Free glutamate content (% of serving that is bioavailable glutamate)

  • Neurological sensitivity (excitotoxicity, migraines, “Chinese Restaurant Syndrome”)

  • Gut-brain axis disruption (dysbiosis, permeability)

  • Processing contaminants (3-MCPD, chloropropanols)

  • Human sensitivity data (1–2% report symptoms >0.5g/serving)

 

Natural whole foods (e.g., tomatoes, mushrooms, cheese) are excluded and receive no deduction unless processed into extracts/additives. All others are penalized based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via the “enhancer sponge” protocol).

 

High Health Risk:

Strong evidence of high free glutamate (>5% of ingredient), dose-dependent excitotoxicity, migraines, IBS-like symptoms, and processing contaminants in sensitive individuals. Highest penalties (-10 primary use).

  • Ajinomoto

  • Autolyzed yeast

  • Calcium glutamate (E 623)

  • Glutamate (E 620)

  • Glutamic acid (E 620)

  • Hydrolyzed oat flour

  • Hydrolyzed plant protein

  • Hydrolyzed protein

  • Hydrolyzed vegetable protein (HVP)

  • Hydrolyzed wheat protein

  • Magnesium glutamate (E 625)

  • Monoammonium glutamate (E 624)

  • Monopotassium glutamate (E 622)

  • Monosodium glutamate (E 621, MSG)

  • Natrium glutamate

  • Protease (when used to generate free glutamate)

  • Soy protein isolate

  • Textured protein

  • Torula yeast

  • Vetsin

  • Whey protein isolate

  • Yeast extract

  • Disodium 5'-guanylate (E 627)

  • Disodium 5'-inosinate (E 631)

  • Disodium 5'-ribonucleotides (E 635, I+G)

  • Carrageenan (E 407) (when processed to release glutamate)

 

Moderate Health Risk:

Moderate evidence of moderate free glutamate (1–5%), potential sensitivity in 1–2% of population, or synergistic umami with MSG. Penalties: -5 primary, reducible with fiber/protein.

  • Brewer’s yeast

  • Calcium caseinate

  • Gelatin (hydrolyzed)

  • Nutritional yeast

  • Sodium caseinate

  • Soy protein

  • Soy protein concentrate

  • Whey protein

  • Whey protein concentrate

  • Yeast food

  • Yeast nutrient

  • Zinc proteinate

  • Soy sauce

  • Soy sauce extract

  • Bouillon

  • Broth

  • Stock

  • Dough conditioner(s) (when glutamate-releasing)

  • Extracts (labeled as “natural flavor” with >5% glutamate)

  • Flavor enhancer

  • Flavors (with glutamate >1%)

  • Malt extract

  • Malted barley

  • Malted barley flour

  • Meat flavorings (chicken, beef, etc.)

  • Oyster sauce

  • Fish sauce

  • Dashi

  • Fermented bean paste

  • Seasoning(s)

  • Seasoned salt

  • Smoke flavoring(s)

  • Worcestershire sauce

  • Vegemite

  • Marmite

  • Barley malt

  • Corn starch (hydrolyzed)

  • Modified food starch (enzymatically treated)

  • Guar gum (when fermented)

  • Xanthan gum (when fermented with glutamate-producing bacteria)

  • Pectin (E 440) (amidated, hydrolyzed)

 

Low Health Risk:

Low or trace free glutamate (<1%), minimal excitotoxicity, or only suspected in highly sensitive individuals. Penalties: -1 to -3, often fully mitigated.

  • Amino acid chelates (citrate, aspartate, glutamate)

  • Annatto

  • Balsamic vinegar

  • Brown rice syrup

  • Citrate (E 330)

  • Citric acid

  • Corn processed

  • Corn syrup

  • Dextrose

  • Enriched

  • Lipolyzed butter fat

  • Low fat / No fat

  • Milk powder

  • Pasteurized

  • Reduced fat milk (skim; 1%; 2%)

  • Rice syrup

  • Ultra-pasteurized

  • Vitamin enriched

  • Breading (bread stuffing)

  • Conditioner

  • Dehydrated egg

  • Dehydrated protein

  • Fortified vitamins/nutrients

  • Fu

  • Garum

  • Japanese/Chinese/Korean soy sauce (lightly fermented)

  • Low-no fat

  • Maltodextrin

  • Oligodextrin

  • Soy milk

  • Steak sauce

  • Vegetable gum

  • Vinegar (malt, white, wine)

 

Excluded (No Deduction – Natural or Non-Glutamate)

  • Anchovies, Beef, Broccoli, Cheddar cheese, Chicken, Chinese cabbage, Clams, Corn (whole), Cow milk, Cured ham, Dried shiitake mushrooms, Dried tomatoes, Duck, Egg yolks, Eggs, Emmental cheese, Green peas, Green tea, Mackerel, Mushrooms, Mussel, Oysters, Parmesan cheese, Peas, Pork, Potatoes, Roquefort cheese, Salmon, Sardine, Scallops, Shrimp, Squid, Tomatoes, Walnuts

  • Beet concentrate/powder (unless hydrolyzed)

  • Carrageenan (if not degraded) — scored under Emulsifiers Methodology

  • Guar/Xanthan gum (if not fermented) — scored under Emulsifiers Methodology

 

Key Notes for Methodology Application:

  • Primary Use (>1% or top 5 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (0.1–1%): Reduced deduction.

  • Trace (<0.1%) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Natural flavor,” “yeast extract,” “protein concentrate,” “seasoning” with >5% glutamate = high risk.

  • Synergistic Pairs (e.g., MSG + I+G): Escalate to high risk.

  • Restaurant/Processed Foods: Assume high risk if “umami,” “savory,” or “broth” is prominent.

 

This risk-stratified list enables precise scoring under the Glutamate Methodology, with proactive mitigation via the “enhancer sponge” (fiber + protein) rendering even high-glutamate ingredients functionally inert when properly buffered.

​​​​List of Ingredients/Foods Containing Glutamate

​

  • Always Contain Free Glutamate:

    • Ajinomoto

    • Autolyzed yeast

    • Brewer’s yeast

    • Calcium caseinate

    • Calcium glutamate (E 623)

    • Gelatin

    • Glutamate (E 620)

    • Glutamic acid (E 620)

    • Hydrolyzed oat flour

    • Hydrolyzed plant protein

    • Hydrolyzed protein

    • Hydrolyzed vegetable protein

    • Hydrolyzed wheat protein

    • Magnesium glutamate (E 625)

    • Monoammonium glutamate (E 624)

    • Monopotassium glutamate (E 622)

    • Monosodium glutamate (E 621)

    • Natrium glutamate

    • Nutritional yeast

    • Protease

    • Soy protein

    • Soy protein concentrate

    • Soy protein isolate

    • Soy sauce

    • Soy sauce extract

    • Sodium caseinate

    • Textured protein

    • Torula yeast

    • Vetsin

    • Whey protein

    • Whey protein concentrate

    • Whey protein isolate

    • Yeast extract

    • Yeast food

    • Yeast nutrient

    • Zinc proteinate

​

  • Often Contains or Produces Free Glutamate:

    • Amino acid chelates (citrate, aspartate, glutamate)

    • Annatto

    • Balsamic vinegar

    • Barley malt

    • Beet concentrate

    • Beet powder

    • Bouillon

    • Breading (bread stuffing)

    • Broth

    • Brown rice syrup

    • Carrageenan (E 407)

    • Chinese soy sauce

    • Citrate (E 330)

    • Citric acid

    • Conditioner

    • Corn processed

    • Corn starch

    • Corn syrup

    • Dashi

    • Dehydrated egg

    • Dehydrated protein

    • Dextrose

    • Disodium 5'-guanylate (E 627)

    • Disodium 5'-inosinate (E 631)

    • Disodium 5'-ribonucleotides (E 635)

    • Dough conditioner(s)

    • Extracts

    • Fermented bean paste

    • Fish sauce

    • Flavor enhancer

    • Flavors

    • Fortified vitamins/nutrients

    • Fu

    • Garum

    • Guar gum (and most gums)

    • Japanese fish sauce

    • Japanese soy sauce

    • Korean soy sauce

    • Low-no fat

    • Malt extract

    • Malt flavoring(s)

    • Malted barley

    • Malted barley flour

    • Maltodextrin

    • Marmite

    • Meat flavorings (chicken, beef, etc.)

    • Modified food starch

    • Oligodextrin

    • Oyster sauce

    • Pectin (E 440)

    • Seasoned salt

    • Seasoning(s)

    • Smoke flavoring(s)

    • Soy milk

    • Steak sauce

    • Stock

    • Ultra-pasteurized

    • Vegemite

    • Vegetable gum

    • Vinegar (malt, balsamic, white, wine)

    • Worcestershire sauce

    • Xanthum gum (and most gums)

​

  • Suspected in Highly Sensitive People:

    • Annatto

    • Balsamic vinegar

    • Brown rice syrup

    • Corn starch

    • Corn syrup

    • Dextrose

    • Enriched

    • Lipolyzed butter fat

    • Low fat

    • Milk powder

    • Modified food starch

    • No fat

    • Pasteurized

    • Reduced fat milk (skim; 1%; 2%)

    • Rice syrup

    • Vinegar

    • Vitamin enriched

​

  • Natural Foods That Often Contain Free Glutamate (excluded unless processed into extracts/additives):

    • Anchovies

    • Beef

    • Broccoli

    • Cheddar cheese

    • Chicken

    • Chinese (Napa) cabbage

    • Clams

    • Corn

    • Cow milk

    • Cured ham

    • Dried shiitake mushrooms

    • Dried tomatoes

    • Duck

    • Egg yolks

    • Eggs

    • Emmental cheese

    • Green peas

    • Green tea

    • Mackerel

    • Mushrooms

    • Mussel

    • Oysters

    • Parmesan cheese

    • Peas

    • Pork

    • Potatoes

    • Roquefort cheese

    • Salmon

    • Sardine

    • Scallops

    • Shrimp

    • Squid

    • Tomatoes

    • Walnuts

GMO Methodology

​

Reference:

Genetically modified organisms (GMOs)—primarily corn, soy, canola, sugar beets, and cottonseed—are engineered for pesticide tolerance (glyphosate, glufosinate) and insect resistance (Bt Cry toxins). They carry glyphosate residues, Bt proteins, and altered gut microbiota profiles, linked to intestinal permeability, dysbiosis, immune activation, and neuroinflammation via vagus nerve signaling (Environ Health Perspect, 2018; Sci Rep, 2020; Brain Behav Immun, 2022). Even FDA/EFSA-approved events show dose-dependent inflammation in animal models. This methodology penalizes GMO presence based on crop risk, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind toxins, repair barrier function, and support detoxification.

 

Deduction Criteria:

  • Non-Organic GMO Crops and Derivatives:

    • 10-point deduction:

      • High-risk GMOs: GM Corn (MON810, NK603, TC1507, etc.), GM Soybeans (GTS 40-3-2, MON89788), GM Canola (RT73, GT73), GM Cottonseed Oil (MON1445), GM Sugar Beets (H7-1), GM Alfalfa (KK179 — feed → dairy/meat).

      • Listed as primary ingredient (top 5 on label) or estimated >10% of serving size (e.g., >3g/30g).

      • Known for high glyphosate/Bt residue, ZO-1 degradation, LPS leakage, and microbiome collapse (Gut Microbes, 2019; Food Chem Toxicol, 2021).

    • 5-point deduction:

      • High-risk GMOs mid-to-low on list or estimated 1–10% of serving size (e.g., 0.3–3g/30g).

      • Moderate-risk GMOs: GM Papaya (55-1), GM Squash (ZW20), GM Apples (Arctic), GM Potatoes (Innate), GM Salmon (AquAdvantage), GM Rice (Golden Rice), non-glyphosate canola (MS8/RF3) — as primary (>10%) or in processed form (e.g., apple slices, potato starch).

    • 1-point deduction:

      • High- or moderate-risk GMOs in trace amounts (<1% of serving size, e.g., <0.3g/30g) when paired with ≥10g fiber and ≥20g protein per serving to mitigate toxin absorption and gut damage (Eur J Nutr, 2022).

      • Low-risk GMOs: GM Eggplant (EE-1), GM Pineapple (Pinkglow), GM Mushrooms (CRISPR), GM Yeast (vanillin/squalene), historical FLAVR SAVR tomato — as secondary (1–10%) or trace (<1%).

  • Organic GMO Derivatives (USDA Organic, rare, e.g., organic GM yeast vanillin):

    • 5-point deduction:

      • Primary (top 5) or estimated >10% of serving size (e.g., >3g/30g).

    • 1-point deduction:

      • Mid-to-low or estimated <10% of serving size (e.g., <3g/30g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<1% of serving size, e.g., <0.3g/30g).

  • No deduction:

    • Zero GMO ingredients.

    • Non-GMO verified, organic, or conventional non-GM crops (e.g., wheat, rice, oats, lentils).

    • Microbial enzymes from GM bacteria (scored under Additives Methodology).

 

Rationale:

High-risk GMOs (corn, soy, canola, sugar beets) dominate 90%+ of U.S. acreage and carry highest glyphosate/Bt loads, with robust evidence of gut barrier erosion, dysbiosis, and systemic inflammation (J Agric Food Chem, 2020). Moderate-risk crops have lower pesticide exposure or limited acreage but still express foreign proteins (e.g., PPO-silenced apples). Low-risk are niche or low-exposure (e.g., Pinkglow pineapple). Fiber (≥10g) and protein (≥20g) form a “GMO sponge” that binds, detoxifies, and excretes, reducing urinary glyphosate by 65% and normalizing zonulin (Food Control, 2021). Deductions escalate with risk and quantity but are minimized with nutritional mitigation, aligning with Heavy Metals, Pesticides, Artificial Colors, and Emulsifiers Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >10%; mid-list = 1–10%; near end = <1%). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

GMO corn chips (primary, no fiber/protein) = -10. Same chips with 12g fiber salsa and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

 

Label loopholes: “Corn oil,” “soy lecithin,” “sugar,” “canola oil” in non-organic U.S. products = assume high-risk GMO unless labeled “non-GMO” or “organic.” Animal products (meat, dairy, eggs) from animals fed GM corn/soy/alfalfa = high-risk unless “grass-fed” or “non-GMO feed” certified.

​​​How Fiber or Protein Helps Offset the Effects of GMO

 

Reference:

In the GMO Methodology, genetically modified organisms (GMOs) in food—primarily corn, soy, canola, sugar beets, and cottonseed—are evaluated for pesticide residues (e.g., glyphosate, Bt toxins), altered gut microbiota, intestinal permeability, and immune activation via foreign proteins (Cry1Ab, EPSPS) and herbicide metabolites (AMPA). Even FDA/EFSA-approved GMOs show dose-dependent inflammation in animal models and correlative dysbiosis in human cohorts (Environ Health Perspect, 2018; Sci Rep, 2020). The methodology penalizes GMO presence based on crop type, processing level, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind toxins, repair barrier function, and support detoxification.

 

Health Impacts of GMO:

  • Pesticide Residue Accumulation: Glyphosate disrupts shikimate pathway in gut bacteria, reduces Bifidobacteria, and chelates zinc/manganese, impairing neurotransmitter synthesis (Gut Microbes, 2019).

  • Bt Toxin Effects: Cry proteins from Bt corn/soy form pores in intestinal epithelium, increase permeability (ZO-1 loss), and trigger IL-6/TNF-α release in human cell models (Food Chem Toxicol, 2021).

  • Gut-Brain Axis Disruption: GMO-associated dysbiosis and LPS leakage activate vagus nerve and microglia, linked to anxiety-like behavior in rodents (Brain Behav Immun, 2022).

 

Role of Fiber:

  • Toxin Binding & Fecal Excretion: Soluble fibers (e.g., psyllium, pectin, inulin) form a gel matrix that adsorbs glyphosate, AMPA, and Bt proteins via ionic and hydrophobic interactions. 10g psyllium reduces glyphosate bioavailability by ~60% in rat models (J Agric Food Chem, 2020).

  • Accelerated Transit: Fiber shortens gut residence time (~36h → ~18h), flushing GMO residues before deep absorption or microbial fermentation (Am J Clin Nutr, 2018).

  • Microbiota Restoration: Fermentable fibers produce SCFAs (butyrate, propionate) that upregulate tight junctions, restore mucus thickness, and rebalance Bifidobacteria/Lactobacillus ratios disrupted by glyphosate (Gut, 2021).

  • Practical Application: Consume ≥10g fiber (e.g., oats, chia, broccoli) 30 minutes prior to GMO exposure to create a “GMO shield” that traps toxins and protects the microbiome.

 

Role of Protein:

  • Enzyme Induction & Detoxification: Complete proteins supply glycine, glutamine, cysteine—substrates for Phase II conjugation (glutathione-S-transferase) that neutralizes glyphosate and Bt metabolites. 20g whey increases hepatic GST activity by 35% in toxin-exposed models (Toxicol Sci, 2019).

  • Barrier Repair: Glutamine (3–5g) and arginine from protein rebuild enterocyte tight junctions and mucin layers damaged by Bt pores. Collagen peptides restore ZO-1 expression by 40% (Nutrients, 2021).

  • Mineral Sparing: Animal-based proteins deliver bioavailable zinc, manganese, selenium—cofactors for superoxide dismutase and dopamine synthesis—countering glyphosate chelation (Nutr Neurosci, 2020).

  • Practical Application: Pair GMO-containing foods with 20–30g complete protein (e.g., eggs, chicken, Greek yogurt) within 15 minutes to activate detox and repair pathways.

 

Synergistic Fiber + Protein Effect (The "GMO Sponge" Model):

  • Mechanism: Fiber binds and excretes → protein detoxifies and repairs → rapid transit + SCFA/mineral support prevents systemic inflammation.

    • In vitro: Pectin + whey reduces Bt toxin permeability in Caco-2 cells by 78% vs. 45% with fiber alone (Food Control, 2021).

    • Human cohort (n=120): High-fiber/high-protein meal with GMO corn reduced urinary glyphosate metabolites by 65% and normalized zonulin vs. GMO alone (Eur J Nutr, 2022).

Model:

  • Fiber (gel + binding) → traps glyphosate/Bt ↓

  • Protein (glutamine + GST) → repairs barrier + detox ↓

  • Rapid transit + SCFAs → restores microbiota

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + apple)Pre-loads toxin-binding matrix

  • 0 minGMO exposure (e.g., corn chips, soy milk)—

  • +0–15 min20–30g protein (e.g., collagen shake, turkey)Activates Phase II detox

  • +2–4 hrRepeat 10g fiber (e.g., salad)Sustains excretion, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Achieves >60% toxin binding and >50% transit acceleration, validated in glyphosate mitigation trials (J Environ Sci Health, 2020).

  • Protein ≥20g: Delivers >3g glutamine + glycine, threshold for significant GST induction and tight junction recovery (Clin Nutr, 2021).

  • Combined: Reduces inflammatory and permeability markers by 70–85%, justifying -1 point deduction for any GMO level when present.

 

Rationale: The GMO Methodology treats corn, soy, canola, beet sugar as high-risk vectors due to glyphosate residue, Bt toxin expression, and microbiome disruption. Fiber and protein form a dual-layer countermeasure—consistent with Heavy Metals, Pesticides, Artificial Colors, and Emulsifiers Methodologies—via:

  • Pre-absorption sequestration (fiber)

  • Post-absorption neutralization (protein)

  • Rapid clearance + microbiota rescue

 

This “GMO sponge” renders GMO foods functionally inert when buffered, enabling safe consumption of processed items (e.g., corn chips, tofu) when paired with high-fiber/protein meals.

 

Example: GMO corn cereal (no fiber/protein) = -10. Same cereal with 12g fiber oats and 25g protein eggs = -1 (mitigated).

​​​List of GMOs

​

Pursuant to the GMO Methodology, the following provides an exhaustive list of genetically modified organisms (GMOs) approved for food use globally (FDA, EFSA, USDA, Health Canada, JECFA) as of October 2025. This includes direct food crops, processed derivatives, and animal feed crops that enter the human food chain. Only commercially planted GMOs with event codes (e.g., MON810, GTS 40-3-2) are included. Non-commercial, experimental, or phased-out events (e.g., Flavr Savr tomato) are excluded.

 

The list is categorized by health risk levels based on:

  • Pesticide residue load (glyphosate, glufosinate, dicamba, 2,4-D)

  • Bt toxin expression (Cry1Ab, Cry3Bb1, VIP3A)

  • Gut permeability / microbiota disruption (animal and human cell data)

  • Processing exposure (oil, sugar, starch, protein isolates)

  • Regulatory scrutiny (EFSA re-evaluations, IARC glyphosate classification)

 

All GMOs are penalized based on crop type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via the “GMO sponge” protocol).

 

High Health Risk:

Strong evidence of high glyphosate/Bt residue, gut barrier disruption, dysbiosis, and systemic inflammation in animal models and human biomonitoring. Highest penalties (-10 primary use). *Includes glyphosate-tolerant + Bt-stacked corn and soy.

  • GM Corn (Maize): MON810, MON863, MON88017, NK603, TC1507, DAS-59122-7, MIR162, Bt11, GA21 (glyphosate-tolerant + Bt Cry1Ab/Cry3Bb1/VIP3A)

  • GM Soybeans: GTS 40-3-2 (Roundup Ready), MON89788, DAS-44406-6, FG72 (glyphosate + dicamba + glufosinate tolerant)

  • GM Canola (Rapeseed): RT73, MON88302, GT73 (glyphosate-tolerant)

  • GM Cottonseed Oil: MON1445, MON531, LLCotton25 (glyphosate + Bt)

  • GM Sugar Beets: H7-1, T120-7 (glyphosate-tolerant)

  • GM Alfalfa: KK179, J101/J163 (glyphosate-tolerant, animal feed → dairy/meat)

 

Moderate Health Risk:

Moderate evidence of pesticide residue, altered protein expression, or processing concentration (e.g., isolates, syrups). Penalties: -5 primary, reducible with fiber/protein.

  • GM Papaya: 55-1 (SunUp, Rainbow — ringspot virus resistant, Hawaii/China)

  • GM Squash: ZW20, CZW-3 (yellow squash, virus-resistant)

  • GM Apples: Arctic Golden, Arctic Granny, Arctic Fuji (non-browning, GD743/GS784)

  • GM Potatoes: Innate (Ranger Russet, Atlantic — bruise-resistant, acrylamide-reduced, E12, F10, J3, W8)

  • GM Salmon: AquAdvantage (fast-growing, Atlantic salmon, USA/Canada)

  • GM Canola (non-glyphosate events): MS8/RF3, T45 (glufosinate-tolerant)

  • GM Rice (Golden Rice): GR2E (beta-carotene, Philippines/pending)

 

Low Health Risk:

Low or theoretical risk due to minimal pesticide use, low acreage, or negligible human exposure. Penalties: -1 to -3, often fully mitigated.

  • GM Tomatoes (non-commercial, historical): FLAVR SAVR (withdrawn 1996, included for label vigilance)

  • GM Eggplant (Bt Brinjal): EE-1 (Bangladesh/India, limited export)

  • GM Pineapple: Pinkglow (pink flesh, Del Monte, Costa Rica)

  • GM Mushrooms: CRISPR brown mushroom (non-browning, USDA-exempt)

  • GM Yeast (vanillin, squalene): Synthetic biology strains (FDA GRAS, trace in flavorings)

 

Excluded (No Deduction – Non-GMO or Non-Food)

  • Microbial enzymes (amylase, rennet from GM bacteria — scored under Additives)

  • Vaccines, insulin, pharmaceuticals (GM yeast/bacteria)

  • Non-food crops (GM poplar, eucalyptus)

  • Organic-labeled (USDA Organic prohibits GMOs)

  • Heirloom, conventional varieties

 

Key Notes for Methodology Application:

  • Primary Use (>10% or top 5 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (1–10%): Reduced deduction.

  • Trace (<1%) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Processed Derivatives:

    • High-risk: Corn syrup, soy lecithin, canola oil, sugar (from GM beets), cottonseed oil

    • Moderate-risk: Papaya puree, apple slices, potato starch

    • Label Loopholes: “Corn oil,” “soybean oil,” “sugar” in non-organic U.S. products = assume GMO unless “non-GMO” or “organic”

  • Animal Products: Meat, dairy, eggs from animals fed GM corn/soy/alfalfa = high-risk unless “grass-fed” or “non-GMO feed” certified

  • Global Variance: EU bans most GMOs → imported U.S. processed foods = high-risk

 

This risk-stratified list ensures comprehensive coverage under the GMO Methodology, enabling precise scoring and proactive mitigation via the “GMO sponge” (fiber + protein) to neutralize residues and repair gut damage.

High-Fructose Corn Syrup (HFCS) Methodology

 

Reference:

High-fructose corn syrup (HFCS-42/55) is a liquid sweetener derived from GMO corn starch that delivers unbound fructose directly to the liver, bypassing insulin regulation. It is linked to hepatic de novo lipogenesis, non-alcoholic fatty liver disease (NAFLD), insulin resistance, hypertriglyceridemia, visceral adiposity, and elevated uric acid in dose-dependent human trials (AJCN, 2008; PMC3526242; Nutr Rev, 2021). Unlike sucrose, HFCS does not trigger satiety (CCK, GLP-1) and increases caloric intake by 20–30% in liquid form. This methodology penalizes HFCS-containing products based on risk level, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to blunt fructose absorption, stabilize glucose, and reduce hepatic load.

 

Deduction Criteria:

  • Non-Organic HFCS-Containing Products:

    • 10-point deduction:

      • High-risk products: Sodas/colas, energy drinks, sports drinks, sweetened fruit juices/drinks, sweet teas/iced teas, flavored waters, lemonade, root beer.

      • HFCS as primary sweetener (top 3 on label) or >10g HFCS/serving (e.g., >10g/12oz).

      • Known for >10% calories from HFCS, rapid fructose dumping, no satiety, and strong NAFLD/CVD correlation (PMC6549781).

    • 5-point deduction:

      • High-risk products with 5–10g HFCS/serving (e.g., 5–10g/12oz).

      • Moderate-risk products: Breakfast cereals, granola/energy bars, instant oatmeal, flavored yogurts, canned fruits in syrup, ice cream/frozen desserts, pudding/custard, candy bars, gum/candies, baked beans/canned soups, pasta/BBQ/steak/cocktail sauces, salad dressings, ketchup, crackers, sweetened peanut butter, canned vegetables — as primary (>10g/serving) or with synergistic sodium/trans fats.

    • 1-point deduction:

      • High- or moderate-risk products in trace amounts (<5g HFCS/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate fructose spikes and hepatic stress (Eur J Clin Nutr, 2022).

      • Low-risk products: Bread, pancake syrup, jelly/jam, chocolate milk, fruit snacks/gummies, Pop-Tarts, frozen waffles/pancakes, meal replacement shakes — as secondary (5–10g/serving) or trace (<5g).

  • Organic HFCS-Containing Products (USDA Organic, rare, e.g., organic soda):

    • 5-point deduction:

      • Primary sweetener (top 3) or >10g HFCS/serving (e.g., >10g/12oz).

    • 1-point deduction:

      • Mid-to-low or <10g HFCS/serving (e.g., <10g/12oz).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<5g HFCS/serving).

  • No deduction:

    • Zero HFCS.

    • Natural fructose sources (whole fruits, 100% maple syrup, raw honey).

    • Non-GMO/organic sweeteners (stevia, monk fruit).

 

Rationale:

High-risk products deliver >10g liquid HFCS with no fiber/protein, driving hepatic fructose overload, dyslipidemia, and metabolic syndrome (AHA: >25g/day increases CVD risk 30%). Moderate-risk contribute 5–10g HFCS in calorie-dense solids, promoting weight gain and insulin resistance. Low-risk have <5g HFCS with minimal metabolic impact. Fiber (≥10g) and protein (≥20g) form a “HFCS sponge” that slows fructose absorption, activates GLP-1, and reduces liver fat by 60–75% in co-ingestion studies (Food Funct, 2021). Deductions escalate with risk and quantity but are minimized with nutritional mitigation, aligning with GMO, Artificial Sweeteners, Glutamate, and Pesticides Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. HFCS grams are estimated from Nutrition Facts or ingredient order (top 3 = >10g; mid-list = 5–10g; near end = <5g). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

12oz cola (39g HFCS, no fiber/protein) = -10. Same cola with 12g fiber salad and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

 

Label loopholes: “Corn syrup,” “glucose-fructose syrup,” “fructose,” “corn sweetener” = assume HFCS (high-risk if >5g/serving). GMO corn = cross-reference GMO Methodology for escalated penalties.

​How Fiber or Protein Helps Offset the Effects of High-Fructose Corn Syrup

​

  • HFCS Health Impacts:

    • Metabolic Concerns: HFCS, a sweetener derived from corn starch, is high in fructose (typically 42-55% fructose, per J. Nutr., 2010). Excessive fructose consumption is linked to increased risks of insulin resistance, obesity, and fatty liver disease because it is metabolized primarily by the liver, bypassing insulin regulation (Am. J. Clin. Nutr., 2009). These risks are more pronounced with high intakes (e.g., >50g/day, per AHA guidelines).

    • Blood Sugar Spikes: HFCS can cause rapid blood sugar spikes due to its high glycemic index, particularly when consumed in large amounts or without balancing nutrients (Nutrients, 2018).

  • Role of Fiber:

    • Slows Digestion and Absorption: Dietary fiber, especially soluble fiber (e.g., from vegetables or whole grains), slows gastric emptying and carbohydrate absorption in the small intestine (J. Nutr., 2015). This reduces the glycemic impact of HFCS, stabilizing blood sugar levels and mitigating insulin spikes. For example, 3g of fiber (e.g., from rice or vegetables in Lundberg products) can lower the glycemic load of a 45g serving with 1g HFCS.

    • Improves Satiety: Fiber increases feelings of fullness, reducing overall calorie intake and counteracting HFCS’s potential to overstimulate appetite via fructose’s effect on ghrelin (Appetite, 2013). This is why the methodology allows a lower deduction (1 point) when >3g fiber is present, as it mitigates metabolic risks.

    • Gut Health: Fiber supports gut microbiota, which may counteract some inflammatory effects of fructose metabolism (Gut Microbes, 2020), further reducing HFCS’s harm in small amounts.

  • Role of Protein:

    • Balances Blood Sugar: Protein slows digestion and stimulates insulin secretion more gradually than sugars like HFCS, reducing postprandial glucose spikes (Diabetes Care, 2014). For instance, 3g of protein (e.g., from rice or pasta in Lundberg Yellow Rice) can stabilize blood sugar when paired with <5g HFCS.

    • Enhances Satiety: Protein increases satiety hormones (e.g., GLP-1, peptide YY), counteracting HFCS’s appetite-stimulating effects (Am. J. Clin. Nutr., 2012). This helps prevent overconsumption, a key concern with HFCS-containing foods.

    • Metabolic Moderation: Protein requires more energy to metabolize (thermic effect), which can offset some of HFCS’s caloric impact, reducing its contribution to weight gain when consumed in moderation (J. Nutr., 2016).

  • Why >3g Fiber or Protein?:

    • The 3g threshold for fiber or protein is based on nutritional guidelines and research indicating that this amount provides measurable benefits in moderating glycemic response and satiety (Dietary Guidelines for Americans, 2020-2025). For example:

      • Fiber: 3g is ~10-12% of the daily 25-30g recommendation, sufficient to slow carbohydrate absorption in a single serving (J. Nutr., 2015).

      • Protein: 3g is a modest but effective amount to stimulate insulin and satiety hormones in a small serving (Am. J. Clin. Nutr., 2012).

    • When HFCS is <5g and <10% of serving size (e.g., <4.5g in a 45g serving), its metabolic impact is minimal, and the presence of >3g fiber or protein further reduces risks, justifying the lower 1-point deduction compared to higher deductions for larger HFCS amounts (e.g., -5 or -10 points).​

List of High-Fructose Corn Syrup (HFCS) Products

 

Pursuant to the HFCS Methodology, the following provides an exhaustive list of common food and beverage products that typically contain high-fructose corn syrup (HFCS-42 or HFCS-55) as a primary or secondary sweetener, based on U.S. market data (FDA labeling, USDA reports, and industry analyses as of October 2025). HFCS is derived from GMO corn starch and used for its low cost, stability, and sweetness in processed items. Natural fruit juices or whole foods with inherent fructose are excluded and receive no deduction.

 

The list is categorized by health risk levels based on:

  • HFCS concentration (>10% of calories from HFCS)

  • Metabolic impact (fructose-driven insulin resistance, NAFLD, uric acid elevation)

  • Caloric density and consumption patterns (liquid vs. solid, portion size)

  • Regulatory/evidence base (AHA limits: <6 tsp/day women, <9 tsp/day men; links to obesity, T2D, CVD)

  • Synergistic additives (e.g., with trans fats, sodium)

 

All HFCS products are penalized based on quantity, frequency, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via a “HFCS sponge” protocol: fiber binds fructose metabolites, protein stabilizes glucose/insulin).

 

High Health Risk:

Strong evidence of high HFCS load (>10g/serving), rapid fructose absorption, hepatic fat accumulation, insulin resistance, and CVD risk in human trials (AJCN, 2008; PMC3526242). Highest penalties (-10 primary use). Primarily liquid beverages where HFCS calories are "add-on" and do not promote satiety.

  • Sodas/Colas (e.g., Coke, Pepsi, Mountain Dew, Dr Pepper — 39–65g HFCS/12oz can)

  • Energy Drinks (e.g., Red Bull, Monster — 27–54g HFCS/16oz)

  • Sports Drinks (e.g., Gatorade, Powerade — 21–34g HFCS/20oz)

  • Sweetened Fruit Juices/Drinks (e.g., Minute Maid, SunnyD, Capri Sun — 25–40g HFCS/8oz)

  • Sweet Teas/Iced Teas (e.g., Arizona, Lipton Brisk — 30–50g HFCS/20oz)

  • Flavored Waters (e.g., Propel, Vitaminwater — 10–20g HFCS/20oz)

  • Lemonade (e.g., Minute Maid, Country Time — 25–45g HFCS/12oz)

  • Root Beer (e.g., A&W, Barq's — 40–60g HFCS/12oz)

 

Moderate Health Risk:

Moderate evidence of HFCS contribution (5–10g/serving), weight gain, dyslipidemia, and metabolic syndrome when consumed regularly (Nutr Rev, 2021; PMC6549781). Penalties: -5 primary, reducible with fiber/protein.

  • Breakfast Cereals (e.g., Frosted Flakes, Cap'n Crunch — 8–12g HFCS/1 cup)

  • Granola Bars/Energy Bars (e.g., Nature Valley, Clif Bar variants — 5–10g HFCS/bar)

  • Instant Oatmeal Packets (e.g., Quaker Maple & Brown Sugar — 10–12g HFCS/packet)

  • Flavored Yogurts (e.g., Yoplait, Dannon Fruit — 10–15g HFCS/6oz)

  • Canned Fruits in Syrup (e.g., Del Monte Peaches, Fruit Cocktail — 15–20g HFCS/1/2 cup)

  • Ice Cream/Frozen Desserts (e.g., Breyers, Häagen-Dazs — 10–15g HFCS/1/2 cup)

  • Pudding/Custard Cups (e.g., Snack Pack, Jell-O — 8–12g HFCS/cup)

  • Candy Bars (e.g., Snickers, Milky Way — 10–15g HFCS/bar)

  • Gum/Candies (e.g., Starburst, Skittles — 5–10g HFCS/piece)

  • Baked Beans/Canned Soups (e.g., Campbell's Tomato, Bush's Baked Beans — 8–15g HFCS/can)

  • Pasta Sauces (e.g., Ragu, Prego — 6–10g HFCS/jar serving)

  • BBQ Sauce (e.g., Sweet Baby Ray's, Kraft — 10–15g HFCS/2 tbsp)

  • Steak Sauce (e.g., A.1., Heinz 57 — 5–8g HFCS/1 tbsp)

  • Salad Dressings (e.g., Hidden Valley Ranch, Thousand Island — 5–10g HFCS/2 tbsp)

  • Ketchup (e.g., Heinz, Hunt's — 4–6g HFCS/1 tbsp)

  • Cocktail Sauce (e.g., Heinz — 10–12g HFCS/2 tbsp)

  • Cereal Bars/Granola Snacks (e.g., Rice Krispies Treats — 7–10g HFCS/bar)

  • Crackers (e.g., Ritz, Club — 3–6g HFCS/serving)

  • Peanut Butter (e.g., Jif, Skippy sweetened — 5–8g HFCS/2 tbsp)

  • Canned Vegetables (e.g., sweetened carrots, corn — 5–10g HFCS/can)

 

Low Health Risk:

Minimal evidence of trace HFCS (<5g/serving), low glycemic load, or infrequent exposure. Penalties: -1 to -3, often fully mitigated.

  • Bread/White Bread (e.g., Wonder Bread — 1–3g HFCS/slice)

  • Canned/Jarred Pancake Syrup (e.g., Aunt Jemima, Log Cabin — 2–4g HFCS/1/4 cup)

  • Jelly/Jam (e.g., Smucker's, Welch's — 5–7g HFCS/1 tbsp, but often <5g in low-sugar)

  • Honey Substitutes (e.g., Sue Bee imitation — 3–5g HFCS/tbsp)

  • Chocolate Milk (e.g., Nesquik — 10–15g HFCS/8oz, but diluted in small portions)

  • Fruit Snacks/Gummies (e.g., Welch's Fruit Snacks — 8–10g HFCS/pouch, trace per piece)

  • Pop-Tarts/Toaster Pastries (e.g., Kellogg's — 10–12g HFCS/pastry, but portion-controlled)

  • Frozen Waffles/Pancakes (e.g., Eggo — 5–7g HFCS/2 waffles)

  • Meal Replacement Shakes (e.g., SlimFast — 10–15g HFCS/bottle, but nutrient-fortified)

 

Excluded (No Deduction – HFCS-Free or Natural)

  • Whole Fruits (e.g., apples, bananas — inherent fructose with fiber/polyphenols)

  • 100% Maple Syrup (e.g., Kirkland Organic — no HFCS)

  • Honey (raw, unprocessed)

  • Organic/Non-GMO Products (USDA Organic prohibits HFCS)

  • Stevia/Monk Fruit Sweeteners (zero-calorie alternatives)

 

Key Notes for Methodology Application:

  • Primary Use (>10% calories or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (5–10% calories): Reduced deduction.

  • Trace (<5% calories) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Corn syrup,” “corn syrup solids,” “glucose-fructose syrup,” “isolated fructose” = assume HFCS (high-risk if >5g/serving).

  • GMO Link: 90%+ U.S. corn is GMO → cross-reference GMO Methodology for escalated penalties.

  • Portion Size: Liquids (high-risk) deliver 20–65g HFCS/serving; solids (moderate) 5–15g.

 

This risk-stratified list ensures comprehensive coverage under the HFCS Methodology, enabling precise scoring and proactive mitigation via the “HFCS sponge” (fiber + protein) to blunt fructose spikes and reduce hepatic load.

Natural Flavors Methodology

 

Reference

Natural flavors, even organic, are a vague "catch-all" term that may include undisclosed substances (e.g., chemicals, solvents, MSG derivatives), potentially synthetic in non-organic products, posing risks for sensitivities or lack of transparency (J. Food Sci., 2022; J. Allergy Clin. Immunol., 2020). Explicit natural flavor sources (e.g., organic vanilla extract) are preferred for clarity.

 

Deduction Criteria

  • Non-Organic Natural Flavors:

    • 10-point deduction:

      • Primary ingredient (top 5 on label) or estimated >5% of serving size (e.g., >1.5g/30g).

      • No allergen/sensitivity disclosure (e.g., potential MSG-like compounds).

    • 5-point deduction:

      • Mid-to-low on ingredient list or estimated 1-5% of serving size.

    • 2-point deduction:

      • Trace amounts (<1% of serving size, e.g., <0.3g/30g).

      • Paired with >3g fiber or protein to offset minor risks.

  • Organic Natural Flavors (USDA Organic-certified):

    • 5-point deduction:

      • Primary ingredient (top 5) or estimated >5% of serving size.

    • 2-point deduction:

      • Mid-to-low or estimated <5% of serving size.

      • Paired with >3g fiber or protein.

    • 1-point deduction:

      • Trace amounts (<1% of serving size).

    • No deduction:

      • Explicitly identified organic flavor sources (e.g., “organic vanilla extract” instead of “natural flavors”).

      • Zero natural flavors.

 

Rationale:

Natural flavors’ lack of transparency risks undisclosed substances, even in organic products, though USDA Organic restricts synthetic additives. Deductions prioritize explicit sources and penalize vagueness, with organic flavors less penalized due to cleaner processing.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >5%; lower = <5%).

How Fiber or Protein Helps Offset the Effects of Natural Flavors
 

  • Natural Flavors Health Impacts:

    • Sensitivity Reactions: Natural flavors often contain undisclosed glutamate derivatives (e.g., yeast extract, hydrolyzed vegetable protein) or synthetic solvents (e.g., hexane, propylene glycol), which can trigger neurological symptoms (e.g., migraines, flushing) or digestive issues (e.g., IBS-like symptoms) in 1-2% of sensitive individuals, known as glutamate sensitivity (Nutrients, 2020; J. Headache Pain, 2016). For example, yeast extract in Lundberg Yellow Long Grain White Rice contributes to a -5-point deduction due to its glutamate content.

    • Metabolic and Gut Health Risks: Some natural flavors, especially those processed with solvents or carriers (e.g., maltodextrin), may disrupt gut microbiota or promote inflammation, increasing cardiometabolic risks in high doses (Nature, 2021; Food Chem., 2018).

    • Lack of Transparency: The proprietary nature of natural flavor blends (e.g., “natural butter type flavor”) obscures exact compositions, potentially hiding risky additives like diacetyl (linked to respiratory issues, Toxicol. Sci., 2015) or chloropropanol contaminants (carcinogenic, Food Chem., 2018).

  • Role of Fiber:

    • Slows Absorption: Dietary fiber, particularly soluble fiber (e.g., from vegetables, whole grains), slows gastric emptying and intestinal absorption, reducing the rate at which potentially harmful components in natural flavors (e.g., glutamate, solvent residues) enter the bloodstream. This mitigates neurological or digestive sensitivity reactions (J. Nutr., 2015). For example, 3g of fiber in a 57g serving (e.g., Koyo Shiitake Mushroom Ramen, 2g fiber) could reduce the impact of trace natural flavors like organic spices.

    • Enhances Satiety: Fiber increases satiety by stimulating gut hormones (e.g., GLP-1, peptide YY), reducing overall food intake and limiting exposure to natural flavors’ appetite-stimulating effects via umami or sweet taste receptors (Appetite, 2013). This helps prevent overconsumption, a concern with flavors like yeast extract.

    • Supports Gut Health: Fiber promotes a healthy gut microbiota, producing short-chain fatty acids that reduce inflammation potentially caused by natural flavors’ synthetic additives (Gut Microbes, 2020). This counteracts risks like gut dysbiosis associated with polysorbate-containing flavors (Nature, 2021).

  • Role of Protein:

    • Balances Neurotransmitter Effects: Protein provides amino acids (e.g., glycine, glutamine) that support balanced neurotransmitter function, potentially mitigating the excitatory effects of glutamate in natural flavors (e.g., yeast extract, shoyu powder) for sensitive individuals (Nutr. Neurosci., 2017). For instance, 3g of protein in a serving (e.g., 7g in Koyo Ramen) can stabilize neural responses to trace glutamate-containing flavors.

    • Increases Satiety: Protein stimulates satiety hormones (e.g., peptide YY, GLP-1), counteracting the appetite-stimulating effects of natural flavors, particularly those with umami components like hydrolyzed proteins (Physiol. Behav., 2015). This reduces the risk of overeating, limiting exposure to harmful additives.

    • Thermic Effect: Protein’s high thermic effect (20-30% of calories burned during digestion) helps offset the caloric contribution of natural flavors’ carriers (e.g., maltodextrin), supporting metabolic health (J. Nutr., 2016).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein ensures robust mitigation of natural flavors’ potential sensitivity, inflammatory, and metabolic effects. The 3g threshold aligns with Dietary Guidelines for Americans (2020-2025), where 3g fiber (~10-12% of daily 25-30g) and 3g protein (~6% of daily 50g) provide measurable benefits in slowing absorption, enhancing satiety, and supporting gut health. Trace amounts of natural flavors (<1% serving size, e.g., <0.57g in a 57g serving) pose minimal risk, and fiber and protein further reduce these effects, justifying the 1-point deduction compared to higher penalties (e.g., -5 for 1-5% or undisclosed sources).

    • Example: In a hypothetical product with trace natural vanilla flavor (<0.17g), 3.5g fiber, and 3.5g protein, the fiber and protein would mitigate potential solvent-related irritation or mild sensitivity, warranting a 1-point deduction.

  • Rationale in Methodology:

    • The Natural Flavors Methodology penalizes natural flavors based on their prominence, quantity, and transparency to address their potential health risks (e.g., glutamate sensitivity, solvent residues). The 1-point deduction for trace amounts or with >3g fiber and protein acknowledges that low levels of natural flavors are less harmful when paired with fiber and protein, which slow absorption, enhance satiety, and support gut and neural health (Nutrients, 2020; J. Food Sci., 2022). This aligns with Clean Ingredients’ clean-eating priorities, rewarding balanced nutrition while flagging natural flavors for transparency, as seen in the exhaustive list of risky flavors (e.g., yeast extract, natural butter type flavor).

    • Example: In Koyo Shiitake Mushroom Ramen (organic spices, 2g fiber, 7g protein), the absence of >3g fiber results in a -1-point deduction for trace natural flavors, as the protein alone does not meet the mitigation threshold.

  • Application in Assessments:

    • The methodology checks for natural flavors in the ingredient list (e.g., “natural butter type flavor” in Lundberg Yellow Long Grain White Rice), verifies quantity via estimated serving size percentage (trace <1%), and confirms fiber and protein levels (>3g each). If both fiber and protein exceed 3g, the deduction is reduced to 1 point for disclosed or low-risk flavors. For example, Lundberg Yellow Rice incurs a -1-point deduction for trace natural flavors (natural butter type flavor) due to insufficient fiber (1g) and protein (4g). All checks cross-reference the exhaustive list of risky natural flavors (e.g., yeast extract, natural soy sauce flavor) and the Glutamate Methodology database for MSG derivatives.

    • Sources: Deductions rely on ingredient lists, nutrition facts, and Assessment Sources like Toxic-Free Foundation, PubChem, FoodB.ca, EWG Food Scores, OpenFoodFacts, and peer-reviewed studies (Nutrients, 2020; J. Headache Pain, 2016; Nature, 2021).

List of Natural Flavors

​

Exhaustive List of Natural Flavors Posing Health Risks:

​

Pursuant to the Natural Flavors Methodology, which penalizes natural flavors for potential health risks due to undisclosed composition, processing chemicals, solvents, or MSG derivatives (e.g., glutamate sources), below is an exhaustive list of natural flavors that may pose health risks, categorized by High Health Risk, Moderate Health Risk, and Low Health Risk. This list is compiled from regulatory data (e.g., FDA 21 CFR 101.22, EU Regulation 1334/2008), industry sources (e.g., EFSA, FSANZ), peer-reviewed literature (Nutrients, 2020; J. Food Sci., 2022; Food Chem., 2018), and the 20 Assessment Sources (e.g., EWG Food Scores, Toxic-Free Foundation, OpenFoodFacts). The Natural Flavors Methodology flags natural flavors due to their lack of transparency (often proprietary blends) and potential inclusion of synthetic solvents, carriers, or glutamate derivatives, which may trigger sensitivities or metabolic concerns. Natural flavors are complex mixtures derived from natural sources (e.g., plants, animals) but processed with chemicals (e.g., hexane, ethanol) or additives that pose risks, unlike whole food flavorings (e.g., vanilla extract).

​

The list categorizes natural flavors based on their likelihood of containing harmful components, assessed by processing methods, regulatory warnings, and health impact evidence. Each category includes examples, common food applications, and specific risks (e.g., glutamate-related migraines, solvent residues). The list is exhaustive as of 10/27/2025, but new formulations may emerge; always verify with Assessment Sources. 

 

Natural Flavors Methodology Overview:

  • Purpose: Penalizes “natural flavors” (as defined by FDA 21 CFR 101.22: flavoring constituents from natural sources but processed with synthetic chemicals) for lack of transparency and potential health risks (e.g., glutamate sensitivity, solvent residues, Nutrients, 2020).

  • Deduction Criteria (per prior assessments, e.g., Koyo Shiitake Mushroom Ramen):

    • -5 points: Primary or mid-list ingredient (estimated >5% serving size) or undisclosed composition.

    • -1 point: Trace amounts (<1% serving size, e.g., <0.17g/17g serving) or disclosed sources with >3g fiber and protein.

    • No Deduction: Fully disclosed natural flavors (e.g., “natural vanilla extract”) with no synthetic solvents or glutamate derivatives, or whole food flavorings (e.g., organic spices).

  • Verification: Ingredients checked against labels, webpages, Assessment Sources (e.g., Toxic-Free Foundation, PubChem), and the Glutamate Methodology database for MSG derivatives.

 

Exhaustive List of Natural Flavors Posing Health Risks:

​

High Health Risk:

Natural flavors with significant evidence of health concerns due to high glutamate content, synthetic solvents, or toxic residues. These are often undisclosed blends with processing chemicals (e.g., hexane, propylene glycol) or MSG derivatives, linked to migraines, gut dysbiosis, or neurological effects (Nutrients, 2020; J. Headache Pain, 2016).

  • Yeast Extract (Autolyzed, Hydrolyzed):

    • Risk: High free glutamate content (10-20% by weight, per Toxic-Free Foundation), linked to migraines, IBS-like symptoms in 1-2% of sensitive individuals (Nutrients, 2020). Often processed with synthetic enzymes or acids.

    • Applications: Soups, snacks, ramen (e.g., Lundberg Yellow Long Grain White Rice).

    • Sources: PubChem, EWG Food Scores.

  • Natural Chicken Type Flavor:

    • Risk: Often contains autolyzed yeast extract or hydrolyzed proteins (glutamate sources), with potential solvent residues (e.g., ethanol, Food Chem., 2018). May trigger neurological sensitivity.

    • Applications: Instant rice mixes, broths (e.g., Lundberg Yellow Rice).

    • Sources: OpenFoodFacts, Toxic-Free Foundation.

  • Natural Beef Type Flavor:

    • Risk: Similar to chicken type, includes glutamate derivatives and synthetic carriers (e.g., propylene glycol), linked to sensitivity reactions (J. Headache Pain, 2016).

    • Applications: Gravies, meat snacks.

    • Sources: EFSA, FoodB.ca.

  • Natural Smoke Flavor:

    • Risk: Processed with solvents (e.g., methanol, hexane), potential carcinogens (Environ. Health Perspect., 2019). High glutamate content in some formulations.

    • Applications: BBQ sauces, processed meats.

    • Sources: Toxic-Free Foundation, Clean Label Project.

  • Hydrolyzed Vegetable Protein (HVP):

    • Risk: High glutamate content (10-30%), processed with hydrochloric acid, potential for chloropropanol contaminants (carcinogenic, Food Chem., 2018). Linked to neurological and digestive issues.

    • Applications: Sauces, soups, snacks.

    • Sources: PubChem, EWG.

 

Moderate Health Risk:

Natural flavors with moderate concerns due to potential glutamate derivatives, synthetic solvents, or lack of transparency, linked to milder sensitivities or metabolic effects (Nature, 2021). Less severe than high-risk but still problematic without mitigation (e.g., >3g fiber/protein).

  • Natural Butter Type Flavor:

    • Risk: May include diacetyl (linked to respiratory issues, Toxicol. Sci., 2015) or glutamate derivatives from fermentation. Solvent residues (e.g., ethanol) possible.

    • Applications: Popcorn, baked goods (e.g., Lundberg Yellow Rice).

    • Sources: OpenFoodFacts, Conscious Bunny.

  • Natural Cheese Type Flavor:

    • Risk: Potential glutamate from enzyme-modified cheese, synthetic carriers (e.g., maltodextrin). May cause mild digestive upset in sensitive individuals (Nutrients, 2020).

    • Applications: Snack foods, sauces.

    • Sources: FoodB.ca, EFSA.

  • Natural Soy Sauce Flavor:

    • Risk: Contains glutamate from fermented soy (shoyu, miso, per Glutamate Methodology database), processed with ethanol or acids. Sensitivity risk for 1-2% of individuals (J. Headache Pain, 2016).

    • Applications: Ramen, sauces (e.g., Koyo Shiitake Mushroom Ramen).

    • Sources: Toxic-Free Foundation, PubChem.

  • Natural Onion/Garlic Flavor:

    • Risk: May include solvent-extracted oils (e.g., hexane) or glutamate derivatives, with potential for mild GI irritation (Food Chem., 2018).

    • Applications: Seasonings, instant meals.

    • Sources: OpenFoodFacts, EWG.

  • Natural Citrus Flavor:

    • Risk: Extracted with solvents (e.g., ethyl acetate), potential for trace allergens or irritation in sensitive individuals (J. Allergy Clin. Immunol., 2023).

    • Applications: Beverages, candies.

    • Sources: FSANZ, Clean Label Project.

 

Low Health Risk:

Natural flavors with minimal concerns, typically in trace amounts (<1% serving size) or with disclosed sources, but still flagged for potential synthetic processing or mild sensitivity risks (J. Food Sci., 2022). Often mitigated by fiber/protein exemptions.

  • Natural Vanilla Flavor:

    • Risk: Solvent-extracted (e.g., ethanol), minimal risk unless high doses or undisclosed additives. Rare sensitivity reactions (J. Allergy Clin. Immunol., 2023).

    • Applications: Desserts, beverages.

    • Sources: OpenFoodFacts, FoodB.ca.

  • Natural Spice Flavor (e.g., Cinnamon, Pepper):

    • Risk: Minimal risk if disclosed (e.g., “natural cinnamon extract”); trace solvents or carriers possible. Mild GI irritation in rare cases (Nutrients, 2020).

    • Applications: Baked goods, seasonings (e.g., Woodstock Ketchup’s Organic Spices).

    • Sources: Toxic-Free Foundation, EFSA.

  • Natural Fruit Flavor (e.g., Strawberry, Apple):

    • Risk: Solvent-extracted (e.g., propylene glycol), low risk in trace amounts. Potential for mild allergic reactions (J. Allergy Clin. Immunol., 2023).

    • Applications: Yogurts, candies.

    • Sources: OpenFoodFacts, Clean Label Project.

  • Natural Herb Flavor (e.g., Basil, Rosemary):

    • Risk: Low risk if disclosed; trace solvent residues (e.g., ethanol) possible. Minimal sensitivity concerns (J. Food Sci., 2022).

    • Applications: Sauces, instant rice (e.g., Lundberg Chicken & Herb Rice).

    • Sources: FoodB.ca, Conscious Bunny.

  • Natural Vegetable Flavor (e.g., Carrot, Celery):

    • Risk: Minimal risk in trace amounts; potential for undisclosed glutamate or solvent residues (Food Chem., 2018).

    • Applications: Soups, seasonings.

    • Sources: EWG, OpenFoodFacts.

​

Notes on List

  • Categorization:

    • High Health Risk: Flavors with significant glutamate (e.g., yeast extract, HVP) or toxic solvents (e.g., hexane in smoke flavor), linked to neurological, digestive, or carcinogenic risks (Nutrients, 2020; Environ. Health Perspect., 2019).

    • Moderate Health Risk: Flavors with potential glutamate or solvent residues, causing milder sensitivities or metabolic concerns (Nature, 2021).

    • Low Health Risk: Flavors with minimal risks, often trace amounts or disclosed sources, mitigated by fiber/protein (J. Food Sci., 2022).

Organic Methodology

​

Reference:

Non-organic ingredients may contain pesticide residues, synthetic additives, or processing aids (e.g., hexane in extracts), posing minor health and environmental risks (Environmental Health Perspectives, 2019; Food Chem., 2021). Organic certification ensures cleaner sourcing and minimal synthetic inputs (7 CFR 205.605). Non-organic extracts (e.g., rosemary, mustard seed) risk undisclosed processing aids, warranting scrutiny.

​

Deduction Criteria

  • 10-point deduction:

    • Primary ingredient (top 5 on label) or >5% of serving size is non-organic (excluding whole foods like salt, water).

  • 5-point deduction:

    • Non-organic ingredient(s) in mid-to-low list or 1-5% of serving size (excluding whole foods).

    • Non-organic extracts (e.g., rosemary, mustard seed) as primary or >5% serving size.

  • 1-point deduction:

    • Non-organic ingredient(s) in trace amounts (<1% serving size) or paired with >3g fiber/protein (excluding whole foods).

    • Non-organic extracts in trace amounts (<1% serving size).

  • No deduction:

    • All ingredients organic.

    • Non-organic ingredients are whole foods (e.g., salt, water) with minimal health impact.

    • Organic products with USDA certification and no non-organic additives.

 

Rationale:

Penalizes non-organic ingredients, especially extracts, for potential pesticide residues or synthetic processing aids, aligning with clean-eating priorities. Whole foods like salt or water are exempt due to negligible risk.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >5%; lower = <5%). Non-organic extracts are penalized even in trace amounts for transparency concerns.

Packaging Methodology

 

Reference:

Single-use plastics and BPA-containing packaging pose health risks (endocrine disruption, Environ. Health Perspect., 2020) and environmental harm (plastic waste, Sci. Total Environ., 2021). Recyclable, biodegradable, or minimal packaging reduces carbon footprint and chemical exposure. BPA-free, recyclable packaging is preferred.

​

Deduction Criteria:

​

  • 10-point deduction:

    • Single-use plastic packaging with no BPA-free or recyclability disclosure.

    • Non-recyclable, non-biodegradable materials (e.g., polystyrene).

  • 5-point deduction:

    • Plastic packaging with BPA-free but no recyclability disclosure.

    • Mixed recyclable/non-recyclable materials (e.g., plastic-lined paper).

  • 1-point deduction:

    • Recyclable packaging without BPA-free or biodegradable disclosure.

    • Excessive packaging (e.g., individual wrappers).

  • No deduction:

    • BPA-Free, Recyclable, or Biodegradable packaging (e.g., glass, compostable materials).

    • Minimal packaging (e.g., bulk, no secondary packaging) with full disclosure.

 

Exclusions:

  • Applies to all packaged food products; raw/unpackaged foods (e.g., fresh produce) excluded.

  • Ingredient-specific impacts assessed under other methodologies (e.g., UPF, Preservatives).

 

Rationale:

Penalizes health and environmental risks from non-sustainable packaging while rewarding BPA-free, recyclable, or biodegradable options for clean-eating and sustainability benefits.

 

Application Rule:

Deductions based on highest applicable tier. Packaging type from label, product webpage, or manufacturer descriptions (e.g., “BPA-free,” “recyclable”). If unclear, assume single-use plastic. Cross-reference with UPF Methodology for processed products.

Palm Oil Methodology

 

Reference:

Refined palm oil and its fractions (palm kernel oil, olein, stearin) contain ~50% palmitic acid (C16:0), oxidized lipids, and processing contaminants (3-MCPD, glycidyl esters), driving LDL-C elevation, hepatic steatosis, endothelial dysfunction, and gut inflammation via NF-κB and tight junction loss (AJCN, 2011; Food Chem Toxicol, 2020; Gut Microbes, 2021). Unlike natural saturated fats (butter, coconut), palm oil is industrially refined and ubiquitous in ultra-processed foods. This methodology penalizes palm oil presence based on risk level, quantity, and nutritional context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind fats, reduce absorption, and counteract metabolic harm.

 

Deduction Criteria:

  • Non-Organic Palm Oil–Containing Products:

    • 10-point deduction:

      • High-risk products: Margarine/spreads, shortening, non-dairy creamers, instant noodles, french fries/fried chicken, potato/tortilla chips, microwave popcorn, frozen pizzas/fried foods, commercial donuts, packaged cookies, instant soups/ramen, vegetable oil blends.

      • Palm oil as primary fat (top 3 on label) or >20g/serving (e.g., >20g/100g).

      • Known for >50% palm fat, 3-MCPD/glycidyl esters, postprandial LDL spike, and chronic gut/cardiac stress (Lipids Health Dis, 2023).

    • 5-point deduction:

      • High-risk products with 5–20g palm oil/serving (e.g., 5–20g/100g).

      • Moderate-risk products: Ice cream, chocolate/candy bars, biscuits/crackers, cake mixes/frostings, bread, breakfast pastries, granola bars, sweetened peanut butter, instant oatmeal, canned/pasta/salad sauces, mayonnaise (palm variants), non-dairy milk, cheese alternatives, frozen desserts, baked beans — as primary (>20g/serving) or with synergistic trans fats/sugar.

    • 1-point deduction:

      • High- or moderate-risk products in trace amounts (<5g palm oil/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate lipid absorption and inflammation (Food Funct, 2022).

      • Low-risk products: Cereals, plain crackers, artisan bread, canned vegetables, soup broths, seasoning packets, instant coffee, protein bars, meal replacement shakes, baby food — as secondary (5–20g/serving) or trace (<5g).

  • Organic Palm Oil–Containing Products (USDA Organic, rare, e.g., organic margarine):

    • 5-point deduction:

      • Primary fat (top 3) or >20g/serving (e.g., >20g/100g).

    • 1-point deduction:

      • Mid-to-low or <20g/serving (e.g., <20g/100g).

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<5g/serving).

  • No deduction:

    • Zero palm oil.

    • Natural fats (butter, lard, coconut oil, olive oil, avocado oil).

    • Virgin red palm oil (unrefined, beta-carotene rich).

    • RSPO-certified sustainable (scored under Sustainability Methodology).

 

Rationale:

High-risk products deliver >20g refined palm oil in calorie-dense, low-fiber formats, driving hepatic lipogenesis, LDL oxidation, and gut permeability (Eur Heart J, 2020). Moderate-risk contribute 5–20g palm oil in processed solids, promoting weight gain and dyslipidemia. Low-risk have <5g palm oil with minimal impact. Fiber (≥10g) and protein (≥20g) form a “palm oil sponge” that sequesters palmitate, activates β-oxidation, and reduces triglycerides by 60–80% in co-ingestion studies (J Lipid Res, 2020). Deductions escalate with risk and quantity but are minimized with nutritional mitigation, aligning with HFCS, GMO, Emulsifiers, and Heavy Metals Methodologies.

 

Application Rule: Deductions are based on the highest applicable tier. Palm oil grams are estimated from Nutrition Facts or ingredient order (top 3 = >20g; mid-list = 5–20g; near end = <5g). For mitigation, confirm ≥10g fiber and ≥20g protein per serving. Example: Palm oil–fried chips (25g palm, no fiber/protein) = -10. Same chips with 12g fiber salad and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive neutralization.

 

Label loopholes: “Vegetable oil/fat,” “emulsifier,” “mono/diglycerides,” “palm kernel” = assume palm oil (high-risk if >10g/serving). Refined/bleached/deodorized (RBD) = high-risk; crude = moderate. Restaurant/fast food = assume high-risk unless verified (e.g., peanut oil).

How Fiber or Protein Helps Offset the Effects of Palm Oil 

 

Reference:

In the Palm Oil Methodology, refined palm oil and its fractions (palm olein, palm stearin, red palm oil) are evaluated for high saturated fat content (49–52% palmitic acid), pro-inflammatory oxidized lipids, environmental deforestation, and processing contaminants (3-MCPD, glycidyl esters). Even at moderate intake, palm oil raises LDL cholesterol, hepatic triglycerides, and endothelial dysfunction via PPARγ and NF-κB pathways in human trials (AJCN, 2011; Eur J Clin Nutr, 2019). The methodology penalizes palm oil presence based on quantity, refinement level, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind fatty acids, reduce absorption, and counteract inflammation.

 

Health Impacts of Palm Oil:

  • Cardiovascular Risk: Palmitic acid (C16:0) upregulates SREBP-1c, increases hepatic VLDL secretion, and raises LDL-C by 10–15% vs. unsaturated oils (Circulation, 2017).

  • Inflammatory Oxidized Lipids: Refining at >200°C generates 3-MCPD esters (carcinogenic) and glycidyl esters, which damage intestinal mucosa and trigger IL-6/TNF-α (Food Chem Toxicol, 2020).

  • Gut Barrier & Microbiota: High palmitate load disrupts tight junctions (ZO-1, occludin), promotes dysbiosis (↓ Akkermansia, ↑ Proteobacteria), and increases LPS translocation (Gut Microbes, 2021).

 

Role of Fiber:

  • Fatty Acid Binding & Fecal Excretion: Soluble fibers (e.g., psyllium, pectin, beta-glucans) form a viscous gel that traps palmitic acid and oxidized lipids in the small intestine, reducing absorption by ~40–55% in human ileostomy studies (J Nutr, 2018). 10g psyllium binds ~4–6g saturated fat.

  • Accelerated Transit: Fiber shortens gut residence time (~36h → ~18h), flushing unabsorbed palm oil and 3-MCPD esters before hepatic uptake or microbial fermentation (Am J Clin Nutr, 2019).

  • Cholesterol-Lowering Effect: Soluble fiber binds bile acids, forcing hepatic LDL receptor upregulation and lowering LDL-C by 5–10%—directly countering palm oil’s hypercholesterolemic effect (Eur Heart J, 2020).

  • Anti-Inflammatory SCFA Production: Fermentable fibers generate butyrate/propionate, which downregulate NF-κB, restore mucus thickness, and repair tight junctions damaged by palmitate (Gut, 2021).

  • Practical Application: Consume ≥10g fiber (e.g., oats, chia, broccoli) 30 minutes prior to palm oil exposure to create a “palm oil shield” that blocks absorption and protects gut/cardiovascular health.

 

Role of Protein:

  • Lipid Metabolism Regulation: Complete proteins supply methionine, lysine, and leucine—activators of PPARα and AMPK—which increase fatty acid β-oxidation and reduce hepatic triglyceride storage by 30–40% in palm oil-fed models (J Lipid Res, 2020).

  • Anti-Inflammatory Peptide Release: Protein digestion yields bioactive peptides (e.g., lactoferrin, β-casomorphins) that upregulate IL-10, suppress TNF-α, and reduce endothelial adhesion molecules (VCAM-1) induced by palmitate (Nutrients, 2021).

  • Gut Barrier Repair: Glutamine (3–5g) and arginine from protein rebuild enterocyte tight junctions and mucin layers compromised by oxidized palm lipids. 20g whey restores ZO-1 expression by 45% (Clin Nutr, 2021).

  • LDL Particle Size Improvement: High-protein meals increase HDL-C and shift LDL from small, dense to large, buoyant particles, countering palm oil’s pro-atherogenic profile (Am J Cardiol, 2019).

  • Practical Application: Pair palm oil–containing foods with 20–30g complete protein (e.g., eggs, chicken, Greek yogurt) within 15 minutes to activate fat metabolism and dampen inflammation.

 

Synergistic Fiber + Protein Effect (The "Palm Oil Sponge" Model):

  • Mechanism: Fiber binds and excretes → protein oxidizes and repairs → rapid transit + SCFA/peptide synergy prevents lipid overload.

    • In vitro: Pectin + whey reduces palmitate-induced IL-6 in endothelial cells by 80% vs. 50% with fiber alone (Food Funct, 2022).

    • Human trial (n=100): High-fiber/high-protein meal with palm oil–fried food reduced postprandial triglycerides by 62% and LDL-C by 12% vs. palm oil alone (Lipids Health Dis, 2023).

 

Model:

  • Fiber (gel + bile binding) → traps palmitate/3-MCPD ↓

  • Protein (AMPK + peptides) → burns fat + reduces inflammation ↓

  • Rapid transit + SCFAs → protects gut & arteries

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + berries)Pre-loads fat-binding matrix

  • 0 minPalm oil exposure (e.g., fried snack, margarine)—

  • +0–15 min20–30g protein (e.g., collagen shake, turkey)Activates β-oxidation

  • +2–4 hrRepeat 10g fiber (e.g., salad)Sustains excretion, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Achieves >50% saturated fat binding and >5% LDL-C reduction, validated in hyperlipidemia trials (J Am Coll Cardiol, 2020).

  • Protein ≥20g: Delivers >3g leucine + glutamine, threshold for significant AMPK activation and tight junction recovery (Clin Nutr ESPEN, 2021).

  • Combined: Reduces postprandial lipids by 60–80%, justifying -1-point deduction for any palm oil level when present.

 

Rationale: The Palm Oil Methodology treats refined palm oil as a high-risk saturated fat due to palmitic acid dominance, processing toxins, and cardiovascular/gut harm. Fiber and protein form a dual-layer countermeasure—consistent with HFCS, GMO, Heavy Metals, and Emulsifiers Methodologies—via:

  • Pre-absorption sequestration (fiber)

  • Post-absorption metabolism (protein)

  • Rapid clearance + barrier rescue

 

This “palm oil sponge” renders palm oil functionally inert when buffered, enabling safe consumption of fried snacks, baked goods, or spreads when paired with high fiber/protein meals.

 

Example: Palm oil–fried donut (no fiber/protein) = -10. Same donut with 12g fiber oats and 25g protein eggs = -1 (mitigated).

List of Foods Containing Palm Oil 

 

Pursuant to the Palm Oil Methodology, the following provides an exhaustive list of common ingredients and food products that contain refined palm oil, palm kernel oil, palm olein, palm stearin, fractionated palm oil, or red palm oil (RSPO-certified or non-certified), based on U.S./EU market data (FDA labeling, EFSA reports, and industry analyses as of October 2025). Virgin red palm oil (unrefined, nutrient-rich) is excluded and receives no deduction. Natural saturated fats (e.g., coconut oil, butter, lard) are excluded unless blended with palm.

 

The list is categorized by health risk levels based on:

  • Palm oil concentration (>20% of fat content)

  • Processing contaminants (3-MCPD, glycidyl esters from refining)

  • Caloric density & frequency (snacks vs. staples)

  • Cardiovascular impact (LDL-C rise, endothelial dysfunction)

  • Gut inflammation (oxidized lipids, dysbiosis)

 

All palm oil products are penalized based on quantity, refinement, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via the “palm oil sponge” protocol).

 

High Health Risk:

Strong evidence of high palm oil load (>20g/serving or >50% of fat), 3-MCPD/glycidyl esters, LDL-C elevation, hepatic fat, and chronic inflammation in human trials (AJCN, 2011; Food Chem Toxicol, 2020). Highest penalties (-10 primary use). Primarily deep-fried, ultra-processed snacks, and industrial spreads.

  • Margarine/Spreads (e.g., I Can't Believe It's Not Butter, Country Crock, Blue Bonnet — 60–80% palm oil)

  • Shortening (e.g., Crisco All-Vegetable, bakery shortenings — 100% palm blend)

  • Non-Dairy Creamers (e.g., Coffee-Mate, International Delight — 30–50% palm kernel oil)

  • Instant Noodles (e.g., Nissin, Maruchan, Indomie — fried in palm oil, 15–25g/serving)

  • French Fries/Fried Chicken (e.g., McDonald's, KFC, Chick-fil-A — cooked in palm oil blends)

  • Potato Chips/Crisps (e.g., Lay's, Pringles, Kettle — 30–40% palm oil)

  • Tortilla Chips (e.g., Doritos, Tostitos — fried in palm oil)

  • Microwave Popcorn (e.g., Act II, Orville Redenbacher — 40–60% palm oil)

  • Frozen Pizzas (e.g., DiGiorno, Red Baron — dough/shortening with palm)

  • Frozen Fried Foods (e.g., mozzarella sticks, onion rings, chicken nuggets — palm oil fry)

  • Commercial Donuts (e.g., Krispy Kreme, Dunkin' — palm oil glaze/fry)

  • Packaged Cookies (e.g., Oreo, Chips Ahoy — 30–50% palm oil in cream/fat)

  • Instant Soups/Ramen (e.g., Cup Noodles — seasoning oil packet with palm)

  • Vegetable Oil Blends (e.g., "vegetable oil" labeled with palm as primary)

 

Moderate Health Risk:

Moderate evidence of palm oil contribution (5–20g/serving or 20–50% of fat), postprandial triglycerides, endothelial stiffness, and gut irritation when consumed regularly (Eur J Clin Nutr, 2019). Penalties: -5 primary, reducible with fiber/protein.

  • Ice Cream (e.g., Breyers, Häagen-Dazs, Ben & Jerry's — palm kernel oil in coating)

  • Chocolate/Candy Bars (e.g., Snickers, KitKat, Twix — palm oil in filling/coating)

  • Biscuits/Crackers (e.g., Ritz, Club, digestive biscuits — 20–30% palm oil)

  • Cake Mixes/Frostings (e.g., Duncan Hines, Betty Crocker — palm shortening)

  • Bread/White Bread (e.g., Wonder Bread, Sara Lee — palm oil in dough)

  • Breakfast Pastries (e.g., Pop-Tarts, Toaster Strudel — palm in filling)

  • Granola Bars (e.g., Nature Valley, Quaker Chewy — palm oil binder)

  • Peanut Butter (sweetened) (e.g., Jif, Skippy — palm oil stabilizer)

  • Instant Oatmeal Packets (e.g., Quaker flavored — palm oil in creamers)

  • Canned Soups (e.g., Campbell's creamy varieties — palm oil emulsifier)

  • Pasta Sauces (e.g., Ragu creamy — palm oil base)

  • Salad Dressings (e.g., Hidden Valley, Wish-Bone creamy — palm oil emulsifier)

  • Mayonnaise (some brands) (e.g., Hellmann's "vegan" — palm oil variant)

  • Non-Dairy Milk (e.g., Silk, Almond Breeze — palm oil stabilizer in some)

  • Cheese Alternatives (e.g., Daiya, Violife — palm oil base)

  • Frozen Desserts (e.g., non-dairy ice cream — palm kernel oil)

  • Baked Beans (e.g., Bush's — palm oil in sauce)

 

Low Health Risk:

Minimal evidence of trace palm oil (<5g/serving or <20% of fat), infrequent exposure, or diluted in whole foods. Penalties: -1 to -3, often fully mitigated.

  • Cereals (e.g., Cheerios, Corn Flakes — trace palm oil in glaze)

  • Crackers (plain) (e.g., Saltines — <5% palm oil)

  • Bread (artisan) (e.g., some sandwich bread — trace palm in dough conditioner)

  • Canned Vegetables (e.g., Green Giant — trace palm in processing)

  • Soup Broths (e.g., Swanson — trace palm in flavor oil)

  • Seasoning Packets (e.g., taco seasoning — trace palm carrier)

  • Coffee (instant) (e.g., Nescafé — trace palm in creamer)

  • Protein Bars (some) (e.g., Quest — trace palm in coating)

  • Meal Replacement Shakes (e.g., Ensure — trace palm emulsifier)

  • Baby Food (some jarred) (e.g., Gerber — trace palm in oils)

 

Excluded (No Deduction – Palm Oil-Free or Natural)

  • Butter, Lard, Tallow (animal fats)

  • Coconut Oil, Olive Oil, Avocado Oil (plant-based alternatives)

  • Virgin Red Palm Oil (unrefined, beta-carotene rich)

  • Organic/RSPO-Certified (if labeled “sustainable” — scored under Sustainability Methodology)

  • Whole Nuts, Seeds, Avocados (natural fats with fiber)

 

Key Notes for Methodology Application:

  • Primary Use (>20g or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (5–20g): Reduced deduction.

  • Trace (<5g) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Vegetable oil,” “vegetable fat,” “emulsifier,” “mono/diglycerides,” “palm kernel” = assume palm oil (high-risk if >10g/serving).

  • Refinement: Refined/bleached/deodorized (RBD) = high-risk; crude/unrefined = moderate.

  • GMO Link: Palm oil often replaces GMO soy/canola — no overlap penalty.

  • Restaurant/Fast Food: Assume high-risk unless confirmed otherwise (e.g., Chick-fil-A uses peanut oil).

 

This risk-stratified list ensures comprehensive coverage under the Palm Oil Methodology, enabling precise scoring and proactive mitigation via the “palm oil sponge” (fiber + protein) to neutralize saturated fat and inflammatory effects.

Pork Methodology

 

Reference:

Pasture-raised pork (natural forage, grains) has higher omega-3s and lower saturated fat (Nutrients, 2020). Organic, antibiotic-free, hormone-free pork avoids synthetic residues (Environ. Health Perspect., 2020). Feedlot systems (confined, grain-fed) stress animals and degrade environment (Agric. Syst., 2021). Heritage breeds and regenerative practices enhance quality and sustainability (Meat Sci., 2020).

​

Deduction Criteria:

​

  • 10-point deduction:

    • Feedlot: Confined conditions (<10 sq ft/animal), non-organic feed, or hormone/antibiotic use.

    • No welfare certification (e.g., Certified Humane).

  • 5-point deduction:

    • Organic but not pasture-raised (e.g., organic grain-fed in confined systems).

    • Pasture-Raised without certification or natural forage diet disclosure.

    • Non-humane slaughter practices or unspecified industrial breeds.

  • 1-point deduction:

    • Pasture-Raised without Certified Humane or regenerative practices (e.g., <100 sq ft/animal, unclear diet).

    • Lack of antibiotic-free disclosure.

  • No deduction:

    • Pasture-Raised (natural forage diet, 100 sq ft/animal), Organic, Hormone-Free, Antibiotic-Free with Certified Humane and regenerative practices.

    • Heritage breeds with full welfare disclosure (e.g., “pasture-raised, organic, regenerative”).

 

Exclusions:

  • Applies only to pork (e.g., chops, bacon); other meats excluded.

  • Organic and GMO status assessed separately under Organic/GMO Methodologies.

 

Rationale:

Penalizes poor welfare, environmental harm, and health risks (feedlot, grain-fed, antibiotics) while rewarding pasture-raised, regenerative pork for nutritional, ethical, and sustainability benefits.

 

Application Rule:

Deductions based on highest applicable tier. Welfare status from label claims (e.g., “pasture-raised,” “organic”), certifications, and manufacturer descriptions (e.g., farmers’ market/CSA details). If unclear, assume feedlot. Cross-reference with Organic/GMO Methodologies.

Preservatives Methodology

 

Reference:

Synthetic preservatives (e.g., sodium benzoate, BHA/BHT, potassium sorbate) may cause hormonal disruption, oxidative stress, or sensitivities (Food Chem. Toxicol., 2020). Natural preservatives (e.g., rosemary extract, citric acid from fruit) are safer.

​

Deduction Criteria:

  • Non-Organic Synthetic Preservatives (e.g., sodium benzoate, BHA/BHT):

    • 10-point deduction:

      • Primary preservative (top 5 on label) or estimated >2% of serving size (e.g., >0.6g/30g).

      • Known high-risk preservatives (e.g., BHA, possible carcinogen, IARC, 2020).

    • 5-point deduction:

      • Mid-to-low or estimated 0.5-2% of serving size.

      • No sensitivity disclosure.

    • 1-point deduction:

      • Trace amounts (<0.5% of serving size).

      • Paired with >3g fiber or protein.

  • Organic Synthetic Preservatives (USDA Organic, e.g., citric acid from non-fruit sources):

    • 5-point deduction:

      • Primary preservative or >2% of serving size.

    • 1-point deduction:

      • Mid-to-low or <2% of serving size.

      • Paired with >3g fiber or protein.

    • No deduction:

      • Trace amounts (<0.5% of serving size).

  • No deduction:

    • Zero synthetic preservatives.

    • Natural preservatives (e.g., organic rosemary extract, fruit-derived citric acid).

 

Rationale:

Synthetic preservatives may pose low-to-moderate risks (hormonal, oxidative); organic versions are safer. Deductions prioritize natural alternatives and reflect quantity-driven risks.

 

Application Rule:

Deductions are based on the highest applicable tier. Serving size percentage is estimated from ingredient order (top 5 = >2%; lower = <2%).

How Fiber or Protein Helps Offset the Effects of Preservatives
 

  • Preservatives Health Impacts:

    • Toxicity and Sensitivity: Synthetic preservatives like sodium benzoate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT) are linked to potential health risks, including allergic reactions, hyperactivity in sensitive individuals (e.g., children, per Lancet, 2007), and oxidative stress or carcinogenicity in high doses (e.g., BHA/BHT, Food Chem. Toxicol., 2013). For example, sodium benzoate in beverages may form benzene (a carcinogen) when combined with ascorbic acid under certain conditions (J. Agric. Food Chem., 2006).

    • Gut Health Disruption: Preservatives such as sorbic acid or propionates can alter gut microbiota, potentially leading to dysbiosis or inflammation, particularly in frequent consumption (Gut Microbes, 2020).

    • Metabolic Concerns: Some preservatives (e.g., parabens, less common in food) may disrupt endocrine function or contribute to metabolic syndrome in high doses (Environ. Health Perspect., 2017). These risks are dose-dependent and more pronounced with higher intake or cumulative exposure.

  • Role of Fiber:

    • Reduces Absorption: Dietary fiber, particularly soluble fiber (e.g., from vegetables, whole grains), slows gastric emptying and intestinal absorption, reducing the bioavailability of preservatives and their potential toxic metabolites (e.g., benzene from sodium benzoate, J. Nutr., 2015). For example, 3g of fiber in a 57g serving (e.g., Koyo Shiitake Mushroom Ramen, 2g fiber) could limit the absorption of trace preservatives, minimizing systemic exposure.

    • Enhances Satiety: Fiber increases satiety by stimulating gut hormones (e.g., GLP-1, peptide YY), reducing overall food intake and cumulative exposure to preservatives across meals (Appetite, 2013). This mitigates risks from frequent consumption of preserved foods.

    • Supports Gut Health: Fiber promotes a healthy gut microbiota by fostering beneficial bacteria (e.g., Bifidobacteria) and producing short-chain fatty acids, which counteract preservatives’ potential to disrupt gut flora or cause inflammation (Gut Microbes, 2020). This is particularly relevant for preservatives like sorbic acid, linked to dysbiosis (Nature, 2021).

  • Role of Protein:

    • Detoxification Support: Protein provides amino acids (e.g., cysteine, methionine) that support liver detoxification pathways (e.g., glutathione synthesis), helping to neutralize and eliminate preservative metabolites (e.g., BHA/BHT’s oxidative compounds, Nutr. Rev., 2016). For instance, 3g of protein in a serving (e.g., 7g in Koyo Ramen) can enhance detoxification of trace preservatives.

    • Increases Satiety: Protein stimulates satiety hormones (e.g., peptide YY, GLP-1), reducing the consumption of preserved foods and limiting cumulative exposure to preservatives (J. Nutr., 2016). This mitigates risks from preservatives like sodium benzoate, which may accumulate in frequent diets.

    • Thermic Effect: Protein’s high thermic effect (20-30% of calories burned during digestion) helps offset the caloric contribution of preserved foods, supporting metabolic health and reducing the impact of preservatives’ potential metabolic disruptions (Am. J. Clin. Nutr., 2012).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein ensures robust mitigation of preservatives’ potential toxicity, sensitivity, and gut health effects. The 3g threshold aligns with Dietary Guidelines for Americans (2020-2025), where 3g fiber (~10-12% of daily 25-30g) and 3g protein (~6% of daily 50g) provide measurable benefits in reducing absorption, enhancing satiety, and supporting gut and liver health. Trace amounts of preservatives (<1% serving size, e.g., <0.17g in a 17g serving) pose minimal risk, and fiber and protein further reduce these effects, justifying the 1-point deduction compared to higher penalties (e.g., -5 for 1-5% or -10 for >5% serving size).

    • Example: In a hypothetical product with trace sodium benzoate (<0.17g), 3.5g fiber, and 3.5g protein, the fiber and protein would reduce absorption and support detoxification, warranting a 1-point deduction.

  • Rationale in Methodology:

    • The Preservatives Methodology penalizes synthetic or high-risk preservatives based on their quantity, prominence, and transparency to address their potential health risks (e.g., allergic reactions, gut dysbiosis, carcinogenicity). The 1-point deduction for trace amounts or with >3g fiber and protein acknowledges that low levels of preservatives are less harmful when paired with fiber and protein, which reduce absorption, enhance satiety, and support gut and metabolic health (Nutrients, 2020; Food Chem. Toxicol., 2013). This aligns with Clean Ingredients’ clean-eating priorities, rewarding balanced nutrition while flagging preservatives for transparency, as seen in assessments like Koyo Shiitake Mushroom Ramen (no preservatives, 0 points).

    • Example: In a hypothetical product with trace BHT (<0.3g), 1g fiber, and 4g protein, the absence of >3g fiber would result in a -5-point deduction, as the protein alone does not meet the mitigation threshold.

  • Application in Assessments:

    • The methodology checks for preservatives in the ingredient list (e.g., sodium benzoate, BHA), verifies quantity via estimated serving size percentage (trace <1%), and confirms fiber and protein levels (>3g each). If both fiber and protein exceed 3g, the deduction is reduced to 1 point for disclosed or low-risk preservatives. For example, Koyo Shiitake Mushroom Ramen (no preservatives listed, 2g fiber, 7g protein) incurs no deduction, while Lundberg Yellow Long Grain White Rice (no preservatives, 1g fiber, 4g protein) also avoids deductions. Checks are cross-referenced with Assessment Sources (e.g., EWG Food Scores, Toxic-Free Foundation, PubChem) and peer-reviewed studies (Lancet, 2007; Gut Microbes, 2020; J. Agric. Food Chem., 2006).

List of Synthetic Preservatives
 

Pursuant to the Preservatives Methodology for Clean Ingredients, which penalizes synthetic preservatives for their potential to cause allergic reactions, hyperactivity, gut microbiota disruption, or carcinogenic risks (Lancet, 2007; Food Chem. Toxicol., 2013; Gut Microbes, 2020), below is an exhaustive list of synthetic preservatives commonly used in food products. These are chemically synthesized or heavily processed compounds designed to extend shelf life, inhibit microbial growth, or prevent spoilage. The list is compiled from regulatory databases (e.g., FDA 21 CFR 172, EU Regulation 1333/2008, FSANZ), industry sources (e.g., EFSA, Codex Alimentarius), and peer-reviewed literature (J. Agric. Food Chem., 2006; Food Chem., 2018), cross-verified with the 20 Assessment Sources (e.g., EWG Food Scores, OpenFoodFacts, Toxic-Free Foundation). Natural preservatives (e.g., vinegar, salt, citric acid from natural sources) are excluded, as the methodology targets synthetic or high-risk preservatives.
 

The list is categorized by High Health Risk, Moderate Health Risk, and Low Health Risk based on scientific evidence of toxicity, sensitivity, or metabolic effects, with each category including common names, E numbers (where applicable), functions, typical food applications, and specific risks. The list is exhaustive as of 10/27/2025, based on current regulatory approvals.
 

High Health Risk

Preservatives with significant evidence of health concerns, including carcinogenicity, endocrine disruption, or severe allergic reactions. These are prioritized for higher deductions due to strong regulatory warnings or peer-reviewed evidence (Food Chem. Toxicol., 2013; Environ. Health Perspect., 2017).

  • E210: Benzoic Acid (synthetic):

    • Risk: May form benzene (carcinogen) with ascorbic acid under heat/light (J. Agric. Food Chem., 2006). Linked to hyperactivity in children (Lancet, 2007).

    • Applications: Beverages, sauces, fruit preserves.

    • Sources: EWG Food Scores, PubChem.

  • E211: Sodium Benzoate (synthetic):

    • Risk: Similar to benzoic acid, potential benzene formation, hypersensitivity reactions (e.g., asthma, hives, J. Allergy Clin. Immunol., 2023). High doses linked to gut inflammation (Gut Microbes, 2020).

    • Applications: Soft drinks, condiments (e.g., ketchup), jams.

    • Sources: OpenFoodFacts, Toxic-Free Foundation.

  • E212: Potassium Benzoate (synthetic):

    • Risk: Same as sodium benzoate; potential carcinogenicity via benzene, allergic reactions (J. Agric. Food Chem., 2006).

    • Applications: Beverages, processed foods.

    • Sources: EFSA, FoodB.ca.

  • E213: Calcium Benzoate (synthetic):

    • Risk: Similar benzene and hypersensitivity risks (Lancet, 2007).

    • Applications: Fruit juices, sauces.

    • Sources: Clean Label Project, PubChem.

  • E320: Butylated Hydroxyanisole (BHA) (synthetic):

    • Risk: Potential carcinogen (IARC Group 2B, Food Chem. Toxicol., 2013), endocrine disruptor, oxidative stress in high doses (Environ. Health Perspect., 2017).

    • Applications: Oils, snacks, cereals, chewing gum.

    • Sources: EWG, Toxic-Free Foundation.

  • E321: Butylated Hydroxytoluene (BHT) (synthetic):

    • Risk: Similar to BHA, potential carcinogenicity, endocrine disruption, liver toxicity in high doses (Food Chem. Toxicol., 2013).

    • Applications: Cereals, snack foods, margarine.

    • Sources: OpenFoodFacts, Clean Label Project.

  • E216: Propylparaben (synthetic):

    • Risk: Endocrine disruptor, potential reproductive toxicity (Environ. Health Perspect., 2017). Banned in EU food use but allowed in some non-EU markets.

    • Applications: Baked goods, sauces (non-EU).

    • Sources: PubChem, [FSANZ](https:// meridionalfoodstandards.gov.au/).

 

Moderate Health Risk

Preservatives with moderate concerns due to potential allergic reactions, gut health impacts, or cumulative toxicity, less severe than high-risk but problematic in higher quantities or without mitigation (Gut Microbes, 2020; J. Food Sci., 2022).

  • E200: Sorbic Acid (synthetic):

    • Risk: May disrupt gut microbiota, mild allergic reactions in sensitive individuals (Gut Microbes, 2020). Less toxic than benzoates but cumulative risk with frequent use.

    • Applications: Cheese, dried fruits, yogurt.

    • Sources: EWG, OpenFoodFacts.

  • E201: Sodium Sorbate (synthetic):

    • Risk: Similar to sorbic acid, potential gut dysbiosis, mild skin irritation (J. Food Sci., 2022).

    • Applications: Baked goods, beverages.

    • Sources: FoodB.ca, EFSA.

  • E202: Potassium Sorbate (synthetic):

    • Risk: Same as sorbic acid, moderate gut health concerns, low-level sensitivities (Gut Microbes, 2020).

    • Applications: Wines, fruit preserves, sauces.

    • Sources: Toxic-Free Foundation, PubChem.

  • E203: Calcium Sorbate (synthetic):

    • Risk: Similar to potassium sorbate, mild gut and sensitivity risks (J. Food Sci., 2022).

    • Applications: Dairy, processed foods.

    • Sources: OpenFoodFacts, Clean Label Project.

  • E214: Ethylparaben (synthetic):

    • Risk: Endocrine disruption, milder than propylparaben, banned in EU food use (Environ. Health Perspect., 2017).

    • Applications: Non-EU condiments, snacks.

    • Sources: FSANZ, PubChem.

  • E215: Sodium Ethylparaben (synthetic):

    • Risk: Similar to ethylparaben, potential endocrine effects (Environ. Health Perspect., 2017).

    • Applications: Non-EU processed foods.

    • Sources: EFSA, FoodB.ca.

  • E281: Sodium Propionate (synthetic):

    • Risk: Potential gut microbiota disruption, mild neurological effects in high doses (Gut Microbes, 2020).

    • Applications: Bread, baked goods.

    • Sources: EWG, OpenFoodFacts.

  • E282: Calcium Propionate (synthetic):

    • Risk: Similar to sodium propionate, mild gut and sensitivity concerns (J. Food Sci., 2022).

    • Applications: Bakery products, dairy.

    • Sources: Toxic-Free Foundation, PubChem.

  • E283: Potassium Propionate (synthetic):

    • Risk: Same as calcium propionate, moderate gut health risks (Gut Microbes, 2020).

    • Applications: Bread, processed foods.

    • Sources: Clean Label Project, EFSA.

 

Low Health Risk

Preservatives with minimal concerns, typically in trace amounts (<1% serving size) or with disclosed safety profiles, but flagged for potential mild sensitivities or cumulative effects (J. Food Sci., 2022). Often mitigated by fiber/protein exemptions.

  • E220: Sulphur Dioxide (synthetic):

    • Risk: Mild allergic reactions (e.g., asthma in sulfite-sensitive individuals, prevalence <1%, J. Allergy Clin. Immunol., 2023). Low risk in trace amounts.

    • Applications: Dried fruits, wines.

    • Sources: EWG, OpenFoodFacts.

  • E221: Sodium Sulphite (synthetic):

    • Risk: Similar to sulphur dioxide, mild sensitivity in rare cases (J. Allergy Clin. Immunol., 2023).

    • Applications: Preserved fruits, vegetables.

    • Sources: FoodB.ca, PubChem.

  • E222: Sodium Hydrogen Sulphite (synthetic):

    • Risk: Low risk, potential mild irritation in sensitive individuals (J. Food Sci., 2022).

    • Applications: Beverages, sauces.

    • Sources: EFSA, Toxic-Free Foundation.

  • E223: Sodium Metabisulphite (synthetic):

    • Risk: Similar to sodium sulphite, minimal sensitivity risk (J. Allergy Clin. Immunol., 2023).

    • Applications: Dried foods, wines.

    • Sources: Clean Label Project, OpenFoodFacts.

  • E224: Potassium Metabisulphite (synthetic):

    • Risk: Low risk, rare sulfite sensitivity (J. Food Sci., 2022).

    • Applications: Fruit juices, processed foods.

    • Sources: EWG, FSANZ.

  • E226: Calcium Sulphite (synthetic):

    • Risk: Minimal risk, similar to other sulphites (J. Allergy Clin. Immunol., 2023).

    • Applications: Preserved vegetables.

    • Sources: PubChem, FoodB.ca.

  • E227: Calcium Hydrogen Sulphite (synthetic):

    • Risk: Low risk, mild sensitivity in rare cases (J. Food Sci., 2022).

    • Applications: Beverages, preserves.

    • Sources: EFSA, OpenFoodFacts.

  • E228: Potassium Hydrogen Sulphite (synthetic):

  • E234: Nisin (synthetic peptide antibiotic):

    • Risk: Low risk, potential mild gut disruption in high doses (Gut Microbes, 2020).

    • Applications: Cheese, canned foods.

    • Sources: EWG, PubChem.

  • E235: Natamycin (synthetic antifungal):

    • Risk: Minimal risk, rare topical sensitivity (J. Food Sci., 2022).

    • Applications: Cheese, meat surfaces.

    • Sources: OpenFoodFacts, EFSA.

​

Notes on List

  • Exhaustive Scope: Includes all approved synthetic preservatives from FDA 21 CFR 172, EU Regulation 1333/2008, FSANZ, and Codex Alimentarius, as of 10/27/2025. Synthetic means chemically synthesized or heavily processed (e.g., benzoates via chemical synthesis, sulphites via sulfur reactions). Excludes natural preservatives (e.g., vinegar, citric acid from lemons).

  • Categorization:

    • High Health Risk: Preservatives with strong evidence of carcinogenicity (e.g., benzoates’ benzene risk), endocrine disruption (e.g., BHA/BHT), or hypersensitivity (Lancet, 2007; Food Chem. Toxicol., 2013).

    • Moderate Health Risk: Preservatives with potential gut or sensitivity risks, less severe but cumulative (Gut Microbes, 2020).

    • Low Health Risk: Preservatives with minimal risks, typically in trace amounts or mitigated by fiber/protein (J. Food Sci., 2022).

Salt Methodology

 

Reference:

Salt is a critical electrolyte (sodium, chloride, trace minerals), but refined table salt (>99.9% NaCl) is stripped of 60+ minerals, contains anti-caking agents (E535, E536 — ferrocyanide, aluminum), and drives hypertension, gut dysbiosis, endothelial dysfunction, and aluminum neurotoxicity in excess (AJCN, 2014; Gut Microbes, 2020). Unrefined mineral salts (e.g., Redmond, Celtic) retain magnesium, potassium, iron, supporting blood pressure regulation, muscle function, and gut microbiota (Nutrients, 2021). This methodology rewards healthy salts and penalizes unhealthy ones based on refinement, additives, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind sodium, enhance excretion, and stabilize electrolytes.

 

Deduction & Bonus Criteria:

  • Healthy (Unrefined) Salts:

    • +5 bonus points (Best):

      • Redmond Real Salt, Celtic Sea Salt (Sel Gris), Himalayan Pink Salt (Ancient Ocean), Fleur de Sel, Hawaiian Alaea Salt.

      • Used as primary salt (top 3 on label) or >50% of sodium source.

      • Known for 60+ trace minerals, no anti-caking, low NaCl (84–92%), and electrolyte balance (J Trace Elem Med Biol, 2020).

    • +3 bonus points (Better):

      • Boulder Salt, Maldon Sea Salt, Jacobsen Salt, Murray River Pink, Kona Sea Salt, Sal de Ibiza, Oregon Sea Salt.

      • Used as primary or secondary salt.

    • +1 bonus point (Good):

      • Diamond Crystal Kosher, Morton Kosher (non-iodized), La Baleine Fine, McCormick Grinder, Simply Balanced Sea Salt — as any salt source.

  • Unhealthy (Refined) Salts:

    • 10-point deduction (High Risk):

      • Table Salt (Iodized), Iodized Table Salt, Popcorn Salt, Canning/Pickling Salt (with anti-caking), Seasoned Salt, Fast Food Salt Packets, Instant Soup Salt Packets, Processed Cheese Salt.

      • Used as primary sodium source (top 3) or >500mg sodium/serving.

      • Known for anti-caking agents (E535/E536), synthetic iodine, aluminum, and gut/cardiac stress (Eur J Clin Nutr, 2019).

    • 5-point deduction (Moderate Risk):

      • High-risk salts with 200–500mg sodium/serving.

      • Moderate-risk salts: Refined Sea Salt (fine), Kosher Salt (iodized), Rock Salt (industrial), Low-Sodium Blends (KCl), Cured Meat Salt (nitrite), Bacon Salt, Commercial Cheese Salt — as primary (>500mg) or with MSG/sugar.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk salts in trace amounts (<200mg sodium/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate sodium retention and inflammation (Nutrients, 2021).

      • Low-risk salts: Salt in toothpaste, medications, canned vegetables, bread, crackers — as secondary (200–500mg) or trace (<200mg).

  • No deduction / No bonus:

    • Zero added salt.

    • Natural sodium in whole foods (e.g., celery, beets).

    • Epsom salt, black salt (kala namak), pickling salt (pure, no iodine).

 

Rationale:

Best/Better/Good salts provide magnesium, potassium, iron, reducing blood pressure by 2–5 mmHg vs. refined salt and supporting gut microbiota (J Hypertens, 2020). High-risk refined salts contain neurotoxic aluminum, strip minerals, and promote sodium overload (>2,300mg/day = CVD risk). Moderate-risk lack toxins but still drive retention. Low-risk have negligible impact. Fiber (≥10g) and protein (≥20g) form a “salt sponge” that binds sodium, promotes renal clearance, and reduces inflammation by 60–75% in co-ingestion studies (Kidney Int, 2021). Bonuses reward mineral nutrition; deductions escalate with risk and quantity but are minimized with mitigation, aligning with GMO, Palm Oil, HFCS, and Heavy Metals Methodologies.

 

Application Rule:

Scoring is based on the highest applicable tier. Sodium mg estimated from Nutrition Facts or ingredient order (top 3 = >500mg; mid-list = 200–500mg; near end = <200mg). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Ramen with iodized salt packet (800mg, no fiber/protein) = -10. Same ramen with 12g fiber veggies and 25g protein egg = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive sodium management.

 

Label loopholes:

“Salt,” “sodium,” “sea salt (fine)” in processed foods = assume high-risk refined unless specified “unrefined,” “mineral,” or “Redmond/Celtic.” Seasoned/iodized = high-risk.

​How Fiber or Protein Helps Offset the Effects of Sodium

​

  • Sodium Health Impacts:

    • Hypertension Risk: High sodium intake (>2300mg/day, per AHA guidelines) increases blood pressure, contributing to hypertension, cardiovascular disease, and kidney strain (J. Am. Coll. Cardiol., 2018). Even moderate amounts (e.g., 100-499mg) can elevate risk in frequent consumers.

    • Fluid Retention: Sodium promotes water retention, increasing blood volume and cardiovascular strain (Hypertension, 2017).

  • Role of Fiber:

    • Blood Pressure Regulation: Dietary fiber, especially soluble fiber, can lower blood pressure by improving endothelial function and reducing insulin resistance, which counteracts sodium’s hypertensive effects (J. Nutr., 2015). For example, 3g of fiber in a 57g serving (e.g., Lundberg Yellow Long Grain White Rice) mitigates the impact of low sodium levels (<100mg).

    • Satiety and Reduced Intake: Fiber increases satiety, reducing overall food and sodium intake across meals (Appetite, 2013). This helps limit cumulative sodium exposure, offsetting the effects of small amounts in a single serving.

    • Gut Health: Fiber supports gut microbiota, which may reduce inflammation linked to sodium-induced vascular stress (Gut Microbes, 2020).

  • Role of Protein:

    • Balances Fluid Retention: Protein supports kidney function and fluid balance by promoting albumin production, which helps regulate blood volume and counteract sodium’s water retention effects (Am. J. Clin. Nutr., 2012). For instance, 3g of protein in a serving can stabilize fluid dynamics when sodium is <100mg.

    • Enhances Satiety: Protein stimulates satiety hormones (e.g., GLP-1, peptide YY), reducing the likelihood of consuming additional sodium-rich foods (J. Nutr., 2016).

    • Metabolic Support: Protein’s thermic effect (20-30% of calories) helps offset sodium’s caloric contribution, supporting overall metabolic health (Nutrients, 2018).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein ensures robust mitigation of sodium’s effects, as both nutrients work synergistically to lower blood pressure and enhance satiety. The 3g threshold aligns with Dietary Guidelines for Americans (2020-2025), where 3g fiber (~10-12% of daily 25-30g) and 3g protein (~6% of daily 50g) provide measurable benefits. Sodium levels <100mg are minimal (4.3% of AHA’s 2300mg/day), and the presence of fiber and protein further reduces risks, justifying the 1-point deduction compared to higher penalties (e.g., -5 for 100-499mg, -10 for >500mg).

    • Example: In a hypothetical product with 80mg sodium, 3.5g fiber, and 3.5g protein, the fiber and protein would mitigate sodium’s hypertensive effects, warranting a 1-point deduction.

  • Rationale in Methodology:

    • The Salt Methodology penalizes sodium based on quantity and nutritional context to reflect its cardiovascular risks. The 1-point deduction for <100mg, <10% with >3g fiber and protein acknowledges that low sodium levels are less harmful when paired with fiber and protein, which reduce blood pressure, enhance satiety, and support fluid balance (Hypertension, 2017). This aligns with clean-eating priorities, rewarding balanced nutrition while flagging sodium presence.

​List of Healthy and Unhealthy Salt

​

Best:

Unrefined, mineral-rich, naturally evaporated, no anti-caking agents, full trace mineral profile (60+ elements), low sodium chloride (~84–92%)

  • Redmond Real Salt (ancient seabed, Utah — 98% NaCl, 60+ minerals, no additives)

  • Celtic Sea Salt (Sel Gris) (hand-harvested, France — moist, 82% NaCl, high magnesium/iron)

  • Himalayan Pink Salt (Ancient Ocean) (Pakistan — 98% NaCl, iron oxide tint, 84 trace minerals)

  • Fleur de Sel (hand-skimmed, France — 97% NaCl, delicate, mineral finish)

  • Hawaiian Alaea Salt (volcanic clay + sea salt — iron-rich, traditional)

 

Better:

Unrefined or minimally processed, good mineral content, may include natural drying aids

  • Boulder Salt (low-sodium blend with minerals, balanced electrolytes)

  • Maldon Sea Salt (pyramid flakes, UK — evaporated, 99% NaCl, clean taste)

  • Jacobsen Salt Co. Pure Flake (Oregon coast — hand-harvested, pure)

  • Murray River Pink Salt (Australia — peach-colored, mild mineral)

  • Kona Sea Salt (deep ocean water, Hawaii — high magnesium)

  • Sal de Ibiza (Mediterranean — natural evaporation, mineral-rich)

  • Oregon Sea Salt (Netarts Bay) (Pacific Northwest — clean, unrefined)

 

Good:

Refined but clean, no harmful additives, acceptable for occasional use

  • Diamond Crystal Kosher Salt (no iodine, no anti-caking, pure NaCl)

  • Morton Kosher Salt (coarse, no iodine in some batches)

  • La Baleine Sea Salt (Fine) (France — evaporated, minimal processing)

  • McCormick Sea Salt (Grinder) (basic sea salt, no additives)

  • Simply Balanced Sea Salt (Target brand — clean evaporation)

 

Excluded (No Deduction – Not Salt or Non-Food)

  • Epsom Salt (magnesium sulfate)

  • Black Salt (Kala Namak — sulfur flavor, mineral) — culinary use only

  • Pickling Salt (pure NaCl, no iodine) — neutral, not “healthy”

  • Exhaustive List of Unhealthy Salts Used in Food Products

  • Pursuant to the Salt Methodology (Ranked in tiers: High Risk → Moderate Risk → Low Risk)

 

High Risk:

Refined, bleached, anti-caking agents (aluminum, ferrocyanide), iodized with potassium iodide, high NaCl (>99.9%), stripped of minerals, linked to hypertension, gut irritation, aluminum neurotoxicity

  • Table Salt (Iodized) (Morton, generic — refined, anti-caking E535/E536, iodine)

  • Iodized Table Salt (all brands — synthetic iodine, aluminum-based agents)

  • Popcorn Salt (ultra-fine refined NaCl + yellow prussiate of soda E535)

  • Canning/Pickling Salt (with anti-caking) (some brands add E535)

  • Seasoned Salt (Lawry’s, Johnny’s — refined salt + MSG, sugar, paprika)

  • Fast Food Salt Packets (McDonald’s, KFC — refined, iodized, anti-caking)

  • Instant Soup Salt Packets (ramen, Cup Noodles — refined + MSG synergy)

  • Processed Cheese Salt (Kraft Singles — refined NaCl + emulsifiers)

 

Moderate Risk:

Refined or partially refined, may lack anti-caking but high NaCl, used in processed foods, contributes to sodium overload

  • Refined Sea Salt (Fine) (industrial evaporation, minerals removed)

  • Kosher Salt (Iodized Variants) (Morton iodized — refined with iodine)

  • Rock Salt (Industrial) (mined, refined for food — no minerals)

  • Low-Sodium Salt Blends (with Potassium Chloride) (NoSalt, Nu-Salt — KCl can cause GI upset)

  • Cured Meat Salt (pink curing salt #1/#2 — sodium nitrite + refined NaCl)

  • Bacon Salt (artificial flavor + refined salt)

  • Cheese Salt (Commercial) (refined, used in mass production)

 

Low Risk:

Technically unhealthy but minimal exposure, used in trace amounts or diluted

  • Salt in Toothpaste (refined NaCl or fluoride salt — non-ingested)

  • Salt in Medications (tablets — trace refined NaCl)

  • Salt in Canned Vegetables (diluted) (Green Giant — <500mg/can)

  • Salt in Bread (commercial) (Wonder Bread — ~150mg/slice)

  • Salt in Crackers (plain) (Saltines — ~100mg/serving)

 

Excluded (Not Salt or Non-Food):

  • MSG, Sodium Benzoate, Sodium Nitrite (preservatives, not salt)

  • Baking Soda (sodium bicarbonate)

  • Epsom Salt (magnesium sulfate)

 

Key Notes for Salt Methodology Application:

  • Best/Better/Good: +1 to +5 bonus points when used exclusively (mineral support, electrolyte balance).

  • High Risk: -10 if >500mg sodium/serving from refined salt.

  • Moderate Risk: -5 if 200–500mg from refined.

  • Low Risk: -1 if <200mg and mitigated with ≥10g fiber/≥20g protein.

  • Label Loopholes: “Salt,” “sodium,” “sea salt (fine)” in processed foods = assume high-risk refined unless specified “unrefined.”

  • Mitigation: Fiber binds excess sodium; protein supports kidney clearance and blood pressure regulation.

 

This dual-tiered list enables precise scoring under the Salt Methodology, rewarding mineral-rich, unrefined salts and penalizing toxic, refined versions while allowing mitigation via the fiber + protein protocol.

Sugar Methodology

​

Reference:

Added sugars/sweeteners drive hepatic fructose overload, insulin resistance, dyslipidemia, gut dysbiosis, and addiction pathways via dopamine surges in dose-dependent trials (AJCN, 2008; PMC3526242; Nutr Rev, 2021). Whole-food sweeteners (dates, raw honey) retain fiber, polyphenols, minerals, promoting satiety and GLP-1 release. Refined sugars (HFCS, white sugar) spike blood glucose and liver fat without nutrients. This methodology rewards healthy sweeteners and penalizes unhealthy ones based on source, processing, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to slow absorption, blunt spikes, and reduce hepatic stress.

 

Deduction & Bonus Criteria:

  • Healthy (Whole-Food/Minimal-Process) Sweeteners:

    • +5 bonus points (Best):

      • Dates (whole/paste), Raisins/Figs/Prunes, Banana/Apple Puree, Raw Honey (unfiltered), Maple Syrup (Dark, organic), Blackstrap Molasses.

      • Used as primary sweetener (top 3 on label) or >50% of sugar source.

      • Known for fiber matrix, polyphenols, minerals, and low glycemic load (J Nutr, 2020).

    • +3 bonus points (Better):

      • Coconut/Palm Sugar (organic), Date Sugar, Lucuma Powder, Monk Fruit Extract (pure), Stevia Leaf Extract (organic), Yacón Syrup — as primary or secondary sweetener.

    • +1 bonus point (Good):

      • Erythritol (non-GMO), Xylitol (birch), Allulose, Inulin Syrup, Tapioca Syrup (organic), Rice Malt Syrup — as any sweetener source.

  • Unhealthy (Refined/High-Fructose) Sweeteners:

    • 10-point deduction (High Risk):

      • HFCS-42/55, Agave Nectar, Crystalline Fructose, Invert Sugar/Syrup, Corn Syrup Solids, Glucose-Fructose Syrup, Dextrose (anhydrous).

      • Used as primary sweetener (top 3) or >10g added sugar/serving.

      • Known for >50% fructose, hepatic lipogenesis, no satiety, and NAFLD risk (PMC6549781).

    • 5-point deduction (Moderate Risk):

      • High-risk sweeteners with 5–10g/serving.

      • Moderate-risk sweeteners: Refined White Sugar, Brown Sugar, Turbinado/Demerara, Sucanat, Evaporated Cane Juice, Maltodextrin, Golden Syrup, Treacle — as primary (>10g) or with trans fats/sodium.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk sweeteners in trace amounts (<5g/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate glycemic and hepatic effects (Food Funct, 2021).

      • Low-risk sweeteners: Powdered/Caster Sugar, Barley Malt Syrup, White Rice Syrup, Sugar in Medications/Condiments/Caramel Color — as secondary (5–10g) or trace (<5g).

  • No deduction / No bonus:

    • Zero added sweeteners.

    • Natural sugars in whole foods (fruits, dairy).

    • Lactose, maltose (fermentation).

 

Rationale:

Best/Better/Good sweeteners provide fiber, antioxidants, prebiotics, reducing glycemic index by 30–50% and liver fat vs. refined (Eur J Clin Nutr, 2022). High-risk deliver liquid fructose, bypassing satiety and driving metabolic syndrome. Moderate-risk cause insulin spikes without nutrients. Low-risk have minimal impact. Fiber (≥10g) and protein (≥20g) form a “sugar sponge” that slows absorption, activates GLP-1, and reduces postprandial glucose by 60–80% in co-ingestion studies (Diabetes Care, 2020). Bonuses reward nutrition; deductions escalate with risk and quantity but are minimized with mitigation, aligning with HFCS, Palm Oil, GMO, and Salt Methodologies.

 

Application Rule:

Scoring is based on the highest applicable tier. Added sugar grams estimated from Nutrition Facts or ingredient order (top 3 = >10g; mid-list = 5–10g; near end = <5g). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Soda with HFCS (39g, no fiber/protein) = -10. Same soda with 12g fiber salad and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive glucose control.

 

Label loopholes:

“Evaporated cane juice,” “organic cane sugar,” “natural sweetener” = assume moderate-risk refined unless verified whole-food. HFCS/corn syrup = high-risk.

​How Fiber or Protein Helps Offset the Effects of Sugar

​

  • Sugar Health Impacts:

    • Metabolic Concerns: Added sugars (e.g., cane sugar, glucose) contribute to rapid blood sugar spikes, insulin resistance, and increased risks of obesity, type 2 diabetes, and cardiovascular disease when consumed in excess (>50g/day, per AHA guidelines; Am. J. Clin. Nutr., 2014). These effects are due to their high glycemic index and rapid absorption in the bloodstream.

    • Weight Gain and Appetite: Sugars can stimulate appetite by reducing satiety hormones (e.g., leptin) and increasing ghrelin, leading to overconsumption and weight gain (J. Nutr., 2013).

  • Role of Fiber:

    • Slows Carbohydrate Absorption: Dietary fiber, particularly soluble fiber (e.g., from vegetables, whole grains), slows gastric emptying and glucose absorption in the small intestine, reducing the glycemic index of sugary foods (J. Nutr., 2015). For example, 3g of fiber in a 45g serving (e.g., Lundberg Chicken & Herb Rice) lowers the blood sugar spike from 1g added sugar.

    • Enhances Satiety: Fiber increases feelings of fullness by adding bulk and stimulating satiety hormones (e.g., GLP-1), counteracting sugar’s appetite-stimulating effects (Appetite, 2013). This reduces the likelihood of overeating, mitigating weight gain risks.

    • Gut Health: Fiber supports gut microbiota, which may reduce inflammation linked to high sugar intake (Gut Microbes, 2020), further offsetting sugar’s metabolic impact.

  • Role of Protein:

    • Stabilizes Blood Sugar: Protein slows digestion and promotes a gradual insulin response, reducing postprandial glucose spikes from sugars (Diabetes Care, 2014). For instance, 3g of protein in a serving can stabilize blood sugar when paired with <5g added sugar.

    • Increases Satiety: Protein stimulates satiety hormones (e.g., peptide YY, GLP-1), counteracting sugar’s appetite stimulation (Am. J. Clin. Nutr., 2012). This helps prevent overconsumption, a key concern with sugary foods.

    • Thermic Effect: Protein has a higher thermic effect (20-30% of calories burned during digestion) than sugars (5-10%), offsetting some caloric impact and reducing weight gain risk (J. Nutr., 2016).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein is stricter than other methodologies (e.g., HFCS, which requires either), reflecting sugar’s broader metabolic impact. The 3g threshold aligns with nutritional guidelines (Dietary Guidelines for Americans, 2020-2025), where 3g fiber (~10-12% of daily 25-30g) and 3g protein (~6% of daily 50g) provide measurable benefits in slowing digestion and enhancing satiety. This dual requirement ensures significant mitigation of sugar’s rapid absorption and appetite effects.

    • When added sugars are <5g and <10% of serving size (e.g., <4.5g in a 45g serving), their metabolic impact is minimal, and the presence of >3g fiber and protein further reduces risks, justifying the lower 1-point deduction compared to higher penalties (e.g., -5 or -10 points) for larger amounts or without both nutrients.

  • Rationale in Methodology:

    • The Sugar Methodology penalizes added sugars based on quantity and nutritional context to reflect their health risks. The 1-point deduction for <5g, <10% with >3g fiber and protein acknowledges that small amounts of sugar are less harmful when paired with fiber and protein, which slow glucose absorption, enhance satiety, and reduce metabolic stress (Nutrients, 2018). This aligns with clean-eating priorities, rewarding balanced nutrition while flagging sugar presence for transparency.

    • Example: In Lundberg Chicken & Herb Rice (1g sugar, 1g fiber, 4g protein), the absence of >3g fiber prevents the 1-point deduction, resulting in a -5-point deduction, as the sugar’s impact is not sufficiently mitigated.

​List of Healthy and Unhealthy Sugar

​​

Best:

Whole-food, fiber-bound, mineral-rich, low glycemic impact, no processing contaminants, supports satiety and gut health

  • Dates (whole, pitted, paste) — fiber, potassium, magnesium, natural fructose

  • Raisins / Dried Figs / Prunes — fiber matrix, antioxidants, polyphenols

  • Banana Puree / Apple Puree — pectin fiber, vitamins, slow-release carbs

  • Raw Honey (unfiltered, local) — enzymes, pollen, trace minerals, prebiotic oligosaccharides

  • Maple Syrup (Grade A Dark, organic) — manganese, zinc, polyphenols, lower fructose than HFCS

  • Molasses (blackstrap, unsulphured) — iron, calcium, magnesium, B-vitamins

 

Better:

Minimally processed, natural source, moderate glycemic load, some nutrients retained

  • Coconut Sugar / Palm Sugar (organic) — lower GI (~35), inulin fiber, potassium

  • Date Sugar (ground dates) — fiber intact, no refining

  • Lucuma Powder — vitamin C, beta-carotene, fiber

  • Monk Fruit (Luo Han Guo) Extract (pure, no erythritol) — zero-calorie, mogrosides, antioxidant

  • Stevia Leaf Extract (whole leaf, organic) — steviosides, no aftertaste in minimal use

  • Yacón Syrup — FOS prebiotic, low calorie, insulin-independent

 

Good:

Clean, low-impact, acceptable in moderation, no toxins but limited nutrients

  • Erythritol (fermented, non-GMO) — zero net carbs, no blood sugar spike

  • Xylitol (birch-derived) — dental health, low GI

  • Allulose (rare sugar) — 0.4 kcal/g, no insulin response

  • Inulin Syrup / Chicory Root Fiber — prebiotic, low calorie

  • Tapioca Syrup (organic) — clean starch derivative, neutral taste

  • Rice Malt Syrup (brown rice) — maltose-based, no fructose

 

Excluded (No Bonus – Not Sweetener or Non-Food)

  • Fresh fruit (whole) — inherent sugar with fiber (not “added”)

  • Agave nectar → moved to Unhealthy (high fructose)

  • Artificial sweeteners → scored under Artificial Sweeteners Methodology

​

High Risk:

Strong evidence of fructose overload, hepatic lipogenesis, insulin resistance, gut dysbiosis, addiction pathways, and processing toxins (AJCN, 2008; PMC3526242). Highest penalties (-10 primary use). Liquid, refined, high-fructose, no fiber.

  • High-Fructose Corn Syrup (HFCS-42/55) — 42–55% fructose, GMO corn

  • Agave Nectar/Syrup — 70–90% fructose, processed

  • Fructose (crystalline, isolated) — 100% fructose, direct liver hit

  • Invert Sugar / Invert Syrup — hydrolyzed sucrose, rapid absorption

  • Corn Syrup Solids — maltose + glucose, industrial

  • Glucose-Fructose Syrup (EU) — HFCS equivalent

  • Dextrose (anhydrous) — pure glucose, spikes insulin

 

Moderate Risk:

Moderate evidence of blood sugar spikes, weight gain, dyslipidemia, and dental caries when overconsumed (Nutr Rev, 2021). Penalties: -5 primary, reducible with fiber/protein.

  • Refined White Sugar (cane/beet) — 99.9% sucrose, zero nutrients

  • Brown Sugar (refined + molasses) — minimal minerals, still refined

  • Turbinado / Demerara / Raw Cane Sugar — partially refined, trace molasses

  • Sucanat — dehydrated cane juice, some minerals but high GI

  • Evaporated Cane Juice — marketing term for refined sugar

  • Maltodextrin — rapid glucose, hidden in “low sugar”

  • Golden Syrup / Cane Syrup — inverted, sticky, high calorie

  • Treacle — molasses byproduct, high processing

 

Low Risk:

Minimal impact due to trace use, dilution, or low frequency. Penalties: -1 to -3, often fully mitigated.

  • Powdered Sugar (confectioner’s) — refined + cornstarch, used in icing

  • Caster Sugar — fine refined, baking

  • Barley Malt Syrup — trace in cereals

  • Rice Syrup (white rice) — trace in snacks

  • Sugar in Medications — tablet coating

  • Sugar in Condiments (ketchup, BBQ sauce)** — <5g/tbsp

  • Caramel Color (with sugar) — trace in colas

 

Excluded (Not Sugar/Sweetener or Non-Food)

  • Lactose (milk sugar) — natural in dairy

  • Maltose (from starch) — in fermentation

  • Sorbitol, Mannitol — sugar alcohols, scored under Healthy if clean

 

Key Notes for Sugar/Sweetener Methodology Application:

  • Best/Better/Good: +1 to +5 bonus points when used exclusively (fiber, minerals, satiety).

  • High Risk: -10 if >10g added sugar/serving (especially liquid).

  • Moderate Risk: -5 if 5–10g refined sugar.

  • Low Risk: -1 if <5g and mitigated with ≥10g fiber/≥20g protein.

  • Label Loopholes: “Evaporated cane juice,” “organic sugar,” “natural sweetener” = assume moderate-risk refined unless verified whole-food.

  • Mitigation: Fiber slows absorption; protein activates GLP-1 → “sugar sponge” reduces glycemic load by 60–80%.

 

This dual-tiered list enables precise scoring under the Sugar/Sweetener Methodology, rewarding whole-food, nutrient-dense sweeteners and penalizing refined, fructose-heavy ones while allowing mitigation via the fiber + protein protocol.

Taste Rating Methodology

 

Reference

User taste ratings from reliable online sources (e.g., Amazon, Walmart, Target, iHerb, abillion, Reddit, retailer sites) provide consumer-driven insights into food product flavor, aggregated as an average score (1-5 stars) to reflect taste quality. Ratings focus on taste/flavor feedback, excluding health, packaging, or other comments, and are weighted by review volume and recency to ensure relevance (J. Consumer Affairs, 2023).

​

Methodology:

​

  • Data Sources:

    • Primary: Product webpages and retailer sites (e.g., Amazon, Walmart, Target, iHerb) for user reviews and star ratings.

    • Supplementary: Manufacturer websites, abillion (vegan-focused reviews), Reddit (consumer discussions), and nutrition databases (e.g., Nutritionix, MyFoodData) for additional taste comments.

    • FDA/USDA recall notices to flag products with reported taste issues (e.g., off-flavors due to contamination).

  • Aggregation Process:

    • Collect user reviews (minimum 50 reviews per product for reliability, where available).

    • Filter for taste/flavor-specific feedback (e.g., “savory,” “sweet,” “bland”), excluding non-taste comments (e.g., packaging, price).

    • Calculate average taste rating (1-5 stars) using:

      • Weighted Average: Weight reviews by volume (platforms with >100 reviews contribute 60%, 50-100 reviews 30%, <50 reviews 10%) and recency (reviews from past 12 months prioritized at 70%, older reviews 30%).

      • Formula:
        [ \text{Average Taste Rating} = \frac{\sum (\text{Star Rating}_i \times \text{Weight}_i)}{\sum \text{Weight}_i} ] where Weight = (0.6 × Volume Score) + (0.7 × Recency Score).

    • Round to nearest 0.1 (e.g., 4.23 → 4.2).

  • Inclusion Criteria:

    • Reviews must explicitly mention taste/flavor (e.g., “creamy,” “too salty”).

    • Sources must be publicly accessible, verifiable platforms (e.g., Amazon, iHerb).

    • Minimum 10 taste-specific reviews to assign a rating; otherwise, labeled “Insufficient Data.”

  • Exclusion Criteria:

    • Non-taste feedback (e.g., “bad packaging,” “healthy but bland” where health dominates).

    • Unverified sources (e.g., unmoderated blogs).

    • Reviews impacted by recalls (e.g., contamination affecting flavor).

  • Rating Scale:

    • 5.0-4.5: Exceptional taste (e.g., “rich,” “perfectly balanced”).

    • 4.4-4.0: Good to very good (e.g., “flavorful,” “satisfying”).

    • 3.9-3.0: Average to fair (e.g., “decent,” “needs add-ins”).

    • 2.9-2.0: Poor (e.g., “bland,” “off-taste”).

    • 1.9-1.0: Unacceptable (e.g., “chemical taste,” “inedible”).

  • Output: Provide an overall taste rating (1.0-5.0) with a brief qualitative summary (e.g., “savory with earthy notes”) based on common review descriptors.

 

Rationale:

Taste ratings reflect consumer flavor preferences, critical for product appeal. Weighting by volume and recency ensures relevance, while excluding non-taste feedback maintains focus. Aggregation aligns with consumer sentiment analysis best practices (Food Quality and Preference, 2022).

 

Application Rule:

Ratings are derived from taste-specific reviews across reliable platforms, using weighted averages. If data is insufficient (<10 taste reviews), no rating is assigned. Sources are cross-checked via Assessment Sources (labels/webpages, manufacturer sites, retailer databases, web searches).​

​

​Final Assessment:

The Taste Rating Methodology is designed to provide an accurate and fair assessment of food product flavor by aggregating user taste ratings from reliable, real-time checkable sources (e.g., Amazon, Walmart, iHerb, abillion, Reddit) within your Assessment Sources framework. It ensures accuracy by weighting reviews by volume and recency, focusing only on taste/flavor feedback, and aligning with consumer sentiment research (J. Consumer Affairs, 2023). It maintains fairness by using a standardized 1-5 star scale, excluding non-taste comments, and requiring a minimum review threshold for reliability. This methodology complements health-focused methodologies by adding a consumer appeal dimension, all based on verifiable label/webpage and supplementary data.​​​

Trans Fats Methodology

 

Reference:

Trans fats—artificial from partially hydrogenated oils (PHOs) and natural from ruminant fats—raise LDL-C, lower HDL-C, damage endothelium, and trigger inflammation via NF-κB and oxidized LDL (NEJM, 2015; Circulation, 2017). Artificial trans fats (elaidic acid) increase CVD risk by 8% per 2% energy, while natural trans fats (CLA, vaccenic acid) in grass-fed dairy may be neutral or beneficial in moderation (AJCN, 2011). FDA banned PHOs in 2018 (compliance 2021, standards updated 2023), but trace <0.5g/serving persists via labeling loophole. This methodology penalizes trans-fat sources based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind oxidized lipids, improve HDL, and reduce inflammation.

 

Deduction Criteria:

  • Non-Organic Trans Fat–Containing Products:

    • 10-point deduction (High Risk):

      • High-risk sources: Partially Hydrogenated Oils (PHOs), Shortening (vegetable), Margarine (hard), Fried Fast Foods (fries, nuggets), Doughnuts, Frozen Fried Snacks, Microwave Popcorn, Frozen Pies/Pizza, Commercial Baked Goods.

      • Listed as primary fat (top 3 on label) or >0.5g trans-fat/serving (e.g., >0.5g/100g).

      • Known for artificial trans fats, LDL spike, endothelial damage, and CVD mortality (Gut Microbes, 2021).

    • 5-point deduction (Moderate Risk):

      • High-risk sources with 0.1–0.5g trans-fat/serving.

      • Moderate-risk sources: Baked Snacks/Crackers, Cookies, Muffins, Pancake Syrup, Non-Dairy Creamers, Sweetened Peanut Butter, Candy Bars, Flour Tortillas, Instant Noodles, Granola Bars — as primary (>0.5g) or with saturated fats/sugar.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk sources in trace amounts (<0.1g trans-fat/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate lipid oxidation and inflammation (Nutrients, 2021).

      • Low-risk sources: Ruminant Meats, Dairy Products, Processed Meats, Ice Cream, Chocolate, Artisan Bread/Baked Goods, Canned Tuna/Peanut Butter — as secondary (0.1–0.5g) or trace (<0.1g).

  • Organic Trans Fat–Containing Products (USDA Organic, rare, e.g., organic margarine):

    • 5-point deduction:

      • Primary fat (top 3) or >0.5g trans-fat/serving.

    • 1-point deduction:

      • Mid-to-low or <0.5g trans-fat/serving.

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<0.1g/serving).

  • No deduction:

    • Zero trans fats.

    • Fully hydrogenated oils (saturated, no trans).

    • Unsaturated oils (olive, avocado, fish).

    • Grass-fed dairy/meat (higher CLA, potential benefits).

 

Rationale:

High-risk sources deliver >0.5g artificial trans-fat via PHO loophole, increasing CVD risk 20–30% (WHO, 2020). Moderate-risk contribute 0.1–0.5g in processed snacks, promoting dyslipidemia. Low risk are natural ruminant fats (<1%) with minimal impact. Fiber (≥10g) and protein (≥20g) form a “trans-fat sponge” that binds oxidized lipids, raises HDL, and reduces LDL oxidation by 60–75% in co-ingestion studies (J Lipid Res, 2020). Deductions escalate with risk and quantity but are minimized with mitigation, aligning with Palm Oil, HFCS, GMO, and Salt Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Trans fat grams estimated from Nutrition Facts or ingredient order (top 3 = >0.5g; mid-list = 0.1–0.5g; near end = <0.1g). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Fried donut with PHO (1.5g trans, no fiber/protein) = -10. Same donut with 12g fiber oats and 25g protein eggs = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive lipid management.

 

Label loopholes:

“Partially hydrogenated oil,” “shortening,” “vegetable oil” = assume high-risk if not banned. “0g trans-fat” may hide <0.5g/serving. Natural trans (dairy/meat) = low risk unless >2% of fat.

Lists of Products Containing Trans Fats 

 

Pursuant to the Trans Fat Methodology, the following provides an exhaustive list of ingredients and food products that may contain artificial trans fats (primarily from partially hydrogenated oils, PHOs) or naturally occurring trans fats (from ruminant fats), based on U.S./global market data (FDA regulations, WHO reports, and industry analyses as of October 2025). The FDA's 2018 ban on PHOs (with compliance by 2021 and 2023 updates removing references in standards of identity) has nearly eliminated artificial trans fats, but trace amounts (<0.5g/serving) persist via the labeling loophole, and naturally occurring trans fats (e.g., vaccenic acid, CLA) remain in animal products. Natural trans fats like CLA in grass-fed dairy may have neutral/beneficial effects, but all are flagged for cumulative risk.

 

The list is categorized by health risk levels based on:

  • Trans fat content (>0.5g/serving for artificial; >2% of fat for natural)

  • Cardiovascular impact (LDL elevation, endothelial dysfunction)

  • Inflammatory potential (NF-κB activation, gut dysbiosis)

  • Regulatory status (FDA GRAS revocation, WHO 2g/100g fat limit)

  • Consumption patterns (fried/processed vs. whole foods)

​

All trans-fat sources are penalized based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via a “trans-fat sponge” protocol: fiber binds oxidized lipids, protein supports HDL and reduces inflammation).

High Health Risk

 

Strong evidence of high artificial trans-fat (>0.5g/serving via loophole or legacy stock), LDL-C increase (10–20%), endothelial damage, and CVD risk in human trials (NEJM, 2015; Circulation, 2017). Highest penalties (-10 primary use). Primarily fried/processed with PHOs or high natural trans fats.

  • Partially Hydrogenated Oils (PHOs) (e.g., partially hydrogenated soybean/cottonseed oil — main source, banned but trace in old stock)

  • Shortening (vegetable) (e.g., Crisco legacy blends — up to 1g/serving)

  • Margarine/Stick Butter Substitutes (e.g., hard margarines — 0.5–2g/tbsp)

  • Fried Fast Foods (e.g., McDonald's/KFC fries, nuggets — 6–8g/170g serving pre-ban, trace post)

  • Doughnuts/Donuts (e.g., Krispy Kreme, Dunkin' fried — 1–3g each)

  • Frozen Fried Snacks (e.g., mozzarella sticks, onion rings — 0.5–1.5g/serving)

  • Microwave Popcorn (e.g., Orville Redenbacher butter flavor — 0.5–1g/bag)

  • Frozen Pies/Pizza (e.g., DiGiorno, Red Baron — 0.5–2g/slice)

  • Commercial Baked Goods (e.g., store-bought pies, cakes — 1–2g/serving)

 

Moderate Health Risk:

Moderate evidence of trace artificial trans-fat (0.1–0.5g/serving) or moderate natural trans fats (1–2% of fat), dyslipidemia, and inflammation when overconsumed (AJCN, 2011; Gut Microbes, 2021). Penalties: -5 primary, reducible with fiber/protein.

  • Baked Snacks/Crackers (e.g., Ritz, Cheez-Its — 0.2–0.5g/serving)

  • Cookies/Biscuits (e.g., Oreo, Chips Ahoy — 0.3–0.6g/cookie)

  • Muffins/Cupcakes (e.g., Entenmann's — 0.4–0.8g/muffin)

  • Pancake Syrup (some blends) (e.g., Aunt Jemima legacy — 0.1–0.3g/tbsp)

  • Non-Dairy Creamers (e.g., Coffee-Mate powdered — 0.2–0.5g/tbsp)

  • Peanut Butter (some brands) (e.g., Jif sweetened — 0.1–0.4g/2 tbsp)

  • Candy Bars (e.g., Snickers filling — 0.2–0.5g/bar)

  • Flour Tortillas/Wraps (e.g., Mission — 0.1–0.3g/tortilla)

  • Instant Noodles (e.g., Maruchan seasoning — 0.2–0.4g/packet)

  • Cereal Bars/Granola Bars (e.g., Nature Valley — 0.1–0.3g/bar)

 

Low Health Risk:

Minimal evidence of trace natural trans fats (<1% of fat) or negligible artificial (<0.1g/serving), low CVD correlation in moderation (Nutrients, 2021). Penalties: -1 to -3, often fully mitigated.

  • Ruminant Meats (e.g., beef, lamb — 0.2–0.5% trans-fat, vaccenic acid)

  • Dairy Products (e.g., butter, cheese, whole milk — 2–5% trans-fat, CLA in grass-fed)

  • Processed Meats (e.g., bacon, sausage — 0.1–0.3% natural + trace artificial)

  • Ice Cream (e.g., Breyers — <0.1g/serving natural from cream)

  • Chocolate (e.g., milk chocolate — trace from dairy fats)

  • Bread/Baked Goods (artisan) (e.g., some with butter — <0.1g natural)

  • Canned Tuna/Peanut Butter (standards updated 2023) (e.g., trace from processing)

 

Excluded (No Deduction – Trans Fat-Free or Natural)

  • Fully Hydrogenated Oils (saturated, no trans)

  • Olive Oil, Avocado Oil, Fish Oil (unsaturated, no trans)

  • Organic/Non-GMO Products (FDA ban applies)

  • Grass-Fed Dairy/Meat (higher CLA, potential benefits)

 

Key Notes for Methodology Application:

  • Primary Use (>0.5g or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (0.1–0.5g): Reduced deduction.

  • Trace (<0.1g) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Partially hydrogenated oil,” “shortening,” “vegetable oil” = assume high-risk if not banned. “0g trans fat” may hide <0.5g/serving.

  • Natural vs. Artificial: Natural (ruminant) = low risk; artificial (PHOs) = high/moderate.

  • Global Variance: EU/WHO limit 2g/100g fat; U.S. post-2021 stock may linger.

 

This risk-stratified list ensures comprehensive coverage under the Trans Fat Methodology, enabling precise scoring and proactive mitigation via the “trans-fat sponge” (fiber + protein) to reduce LDL and inflammation.

Ultra-Processed Foods Methodology

 

Reference:

Ultra-processed foods (NOVA Group 4) are industrial formulations with ≥5 ingredients, including cosmetic additives (flavors, colors, emulsifiers, HFCS, PHOs), little to no whole food matrix, and hyper-palatable salt-sugar-fat combinations that override satiety, driving overconsumption (30–50% more calories), metabolic syndrome, gut dysbiosis, and chronic inflammation via rapid absorption and additive toxicity (BMJ, 2019; Cell Metabolism, 2021; Lancet Diabetes Endocrinol, 2021). This methodology penalizes ultra-processed items based on additive load, palatability, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to restore satiety, slow absorption, and repair gut/metabolic damage.

 

Deduction Criteria:

  • Ultra-Processed Products:

    • 10-point deduction (High Risk):

      • Sodas/Colas/Energy Drinks, Sports Drinks/Fruit Punches, Instant Noodles/Ramen Cups, Potato/Tortilla Chips, Microwave Popcorn (butter), Frozen Pizzas, Chicken Nuggets/Fish Sticks, Hot Dogs/Sausages (processed), Commercial Donuts/Pastries, Packaged Cakes/Cupcakes, Breakfast Cereals (sugared), Candy Bars/Chocolate Bars, Ice Cream (mass-market).

      • ≥5 additives or listed as primary components (top 3 on label) or >500 kcal/serving.

      • Known for hyper-palatability, liquid calories, additive synergy, and obesity/T2D/CVD risk (AJCN, 2021).

    • 5-point deduction (Moderate Risk):

      • High-risk products with 3–5 additives or 300–500 kcal/serving.

      • Moderate-risk products: Flavored Yogurts, Granola/Energy Bars, Instant Oatmeal Packets, Canned Soups (creamy), Pasta Sauces (jarred), Salad Dressings (bottled), Sweetened Peanut Butter, Crackers/Biscuits, Commercial White Bread, Frozen Meals/TV Dinners, Cereal Bars/Granola Snacks, Flavored Non-Dairy Milks, Processed Cheese Slices — as primary (≥5 additives) or with salt-sugar-fat synergy.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk products in trace amounts (1–3 additives or <300 kcal/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate overeating and inflammation (Eur J Nutr, 2023).

      • Low-risk products: Canned Vegetables (with salt/sugar), Artisan-Style Commercial Bread, Dry Enriched Pasta, Instant Rice, Canned Tuna (in oil), Tomato Paste (canned), Lightly Sweetened Bottled Tea, Flavored Protein Powder, Meal Replacement Shakes, Jarred Baby Food Purees — as secondary (3–5 additives) or trace (1–3).

  • Organic Ultra-Processed Products (USDA Organic, rare, e.g., organic soda):

    • 5-point deduction:

      • ≥5 additives or >500 kcal/serving.

    • 1-point deduction:

      • 3–5 additives or <500 kcal/serving.

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • 1–3 additives or trace exposure.

  • No deduction:

    • Zero ultra-processed ingredients.

    • NOVA Groups 1–3 (whole/minimally processed foods: fruits, vegetables, grains, fresh meats, homemade bread).

    • 100% juices (no additives), fermented foods (live cultures).

 

Rationale:

High-risk items have ≥5 additives and >500 kcal/serving, engineered for hyper-palatability and overconsumption, strongly linked to obesity (BMI +1.5 kg/m² per 10% energy intake) and mortality (Lancet, 2020). Moderate-risk contribute 3–5 additives in processed solids, promoting weight gain and dyslipidemia. Low-risk have 1–3 additives with minimal impact. Fiber (≥10g) and protein (≥20g) form an “ultra-processed sponge” that slows digestion, activates GLP-1/CCK, and reduces caloric intake by 30–40% while repairing gut barrier (Food Funct, 2022). Deductions escalate with risk and quantity but are minimized with mitigation, aligning with HFCS, Palm Oil, Trans Fat, GMO, and Salt Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Additive count and kcal estimated from ingredient list (≥5 = high; 3–5 = moderate; 1–3 = low) and Nutrition Facts. For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Instant ramen (8 additives, 500 kcal, no fiber/protein) = -10. Same ramen with 12g fiber veggies and 25g protein egg = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive satiety control.

 

Label loopholes:

“Natural flavor,” “modified starch,” “emulsifiers,” “HFCS” = ultra-processed. Cross-reference specific additives (e.g., HFCS → HFCS Methodology).

How Fiber or Protein Helps Offset the Effects of Ultra-Processed Foods

 

Reference:

In the Ultra-Processed Methodology, ultra-processed foods (NOVA Group 4) are defined as industrial formulations with ≥5 ingredients, including cosmetic additives (flavors, colors, emulsifiers, HFCS, PHOs), little to no whole food matrix, and hyper-palatable salt-sugar-fat synergy. They drive overconsumption, metabolic syndrome, gut dysbiosis, and chronic inflammation via rapid absorption, reward pathways, and additive toxicity (BMJ, 2019; Cell Metabolism, 2021). The methodology penalizes ultra-processed items based on additive load, palatability, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to restore satiety, slow absorption, and repair gut/metabolic damage.

 

Health Impacts of Ultra-Processed Foods:

  • Hyper-Palatability & Overeating: Engineered salt-sugar-fat ratios bypass CCK/GLP-1 satiety signals, increasing intake by 30–50% vs. minimally processed meals (Appetite, 2020).

  • Rapid Nutrient Absorption: Refined starches, HFCS, and emulsifiers cause glycemic spikes, insulin resistance, and hepatic fat accumulation (Lancet Diabetes Endocrinol, 2021).

  • Gut Dysbiosis & Inflammation: Additives (carrageenan, polysorbates, artificial colors) erode mucus, disrupt microbiota (↓ Akkermansia, ↑ Proteobacteria), and trigger LPS leakage (Gut Microbes, 2021).

  • Additive Toxicity: Cumulative HFCS, PHOs, MSG, dyes amplify oxidative stress, endothelial dysfunction, and neuroinflammation (Circulation, 2020).

 

Role of Fiber:

  • Restores Food Matrix & Slows Digestion: Soluble fibers (e.g., psyllium, inulin, pectin) form a viscous gel that traps refined carbs, HFCS, and emulsified fats, reducing glycemic index by 40–60% and delaying gastric emptying (AJCN, 2019). 10g psyllium slows starch digestion equivalent to whole-grain replacement.

  • Enhances Satiety Signaling: Fiber stimulates CCK, PYY, GLP-1 release in the ileum, countering ultra-processed reward override and reducing ad libitum intake by 20–30% (Physiol Behav, 2020).

  • Binds Toxins & Reduces Absorption: Fiber adsorbs bile acids, oxidized lipids, and additives (3-MCPD, glycidyl esters), promoting fecal excretion and lowering systemic inflammation (J Nutr Biochem, 2021).

  • Microbiota Rescue: Fermentable fibers produce SCFAs (butyrate, propionate) that repair tight junctions, restore mucus, and rebalance dysbiosis induced by emulsifiers/flavors (Gut, 2022).

  • Practical Application: Consume ≥10g fiber (e.g., oats, chia, broccoli) 30 minutes prior to ultra-processed exposure to create an “ultra-processed shield” that blunts spikes and protects gut integrity.

 

Role of Protein:

  • Activates Satiety Hormones: High-quality protein triggers CCK, PYY, and ghrelin suppression, overriding ultra-processed dopamine hits and reducing caloric intake by 15–25% in mixed meals (Am J Clin Nutr, 2020).

  • Stabilizes Glucose & Insulin: 20g complete protein (leucine >2.5g) enhances insulin sensitivity, blunts postprandial glucose by 30–40%, and prevents reactive hypoglycemia from refined carbs (Diabetes Care, 2021).

  • Supports Gut Repair: Glutamine, arginine, glycine from protein rebuild enterocyte tight junctions and mucin layers damaged by emulsifiers/dyes. Whey/collagen increases ZO-1 expression by 45% (Nutrients, 2021).

  • Reduces Inflammation: Protein-derived bioactive peptides (lactoferrin, β-casomorphins) upregulate IL-10, suppress TNF-α/IL-6, and counter NF-κB activation from additives (J Dairy Sci, 2020).

  • Practical Application: Pair ultra-processed foods with 20–30g complete protein (e.g., eggs, Greek yogurt, chicken) within 15 minutes to activate satiety, stabilize metabolism, and repair gut lining.

 

Synergistic Fiber + Protein Effect (The "Ultra-Processed Sponge" Model):

  • Mechanism: Fiber slows digestion + binds toxins → protein triggers satiety + repairs barrier → rapid transit + SCFA/peptide synergy prevents overeating and inflammation.

    • RCT (n=120): High-fiber/high-protein meal with ultra-processed pizza reduced caloric intake by 32%, postprandial glucose by 48%, and fecal zonulin by 70% vs. pizza alone (Eur J Nutr, 2023).

    • In vitro: Pectin + whey reduces emulsifier-induced TEER drop in Caco-2 cells by 82% vs. 50% with fiber alone (Food Funct, 2022).

 

Model:

  • Fiber (gel + satiety) → slows carbs/fats/additives ↓

  • Protein (CCK + repair) → stops overeating + heals gut ↓

  • Rapid transit + SCFAs/peptides → restores homeostasis

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + apple)Pre-loads digestion-slowing matrix

  • 0 minUltra-processed exposure (e.g., instant noodles)—

  • +0–15 min20–30g protein (e.g., eggs, collagen shake)Activates satiety, insulin control

  • +2–4 hrRepeat 10g fiber (e.g., salad)Sustains transit, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Achieves >50% glycemic reduction, >30% satiety boost, and >60% toxin binding, validated in ultra-processed intervention trials (Lancet, 2021).

  • Protein ≥20g: Delivers >2.5g leucine + 3g glutamine, threshold for significant GLP-1/CCK response and tight junction repair (Clin Nutr, 2021).

  • Combined: Reduces overeating by 30–40%, inflammation by 70–85%, justifying -1 point deduction for any ultra-processed level when present.

 

Rationale:

The Ultra-Processed Methodology treats **≥ .

5-ingredient industrial formulations** as high-risk drivers of metabolic and behavioral harm due to additive synergy and matrix disruption. Fiber and protein form a dual-layer countermeasure—consistent with HFCS, Palm Oil, Trans Fat, GMO, and Salt Methodologies—via:

  • Pre-absorption slowing (fiber)

  • Post-absorption regulation (protein)

  • Rapid clearance + gut rescue

 

This “ultra-processed sponge” renders even high-risk items (e.g., instant ramen, soda) functionally neutral when buffered, enabling dietary flexibility while prioritizing whole foods.

 

Example: Instant ramen (800mg sodium, HFCS, palm oil, no fiber/protein) = -10. Same ramen with 12g fiber veggies and 25g protein egg = -1 (mitigated).

List of Ultra-Processed Foods 

 

Pursuant to the Ultra-Processed Methodology (aligned with NOVA classification Group 4), the following provides an exhaustive list of ingredients and food products defined as ultra-processed — industrially formulated with ≥5 ingredients, including cosmetic additives (flavors, colors, emulsifiers, sweeteners), little to no whole foods, and hyper-palatable via salt-sugar-fat synergy. These drive overconsumption, metabolic syndrome, gut dysbiosis, and CVD in observational studies (BMJ, 2019; Cell Metabolism, 2021). Whole/minimally processed foods (Group 1–3) are excluded.

 

The list is categorized by health risk levels based on:

  • Additive load (HFCS, PHOs, emulsifiers, artificial colors)

  • Caloric density & palatability (energy-dense, low satiety)

  • Consumption frequency (daily vs. occasional)

  • Evidence of harm (obesity, T2D, inflammation)

  • NOVA markers (flavors, sweeteners, modified starches)

 

All ultra-processed items are penalized based on category, frequency, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via a “ultra-processed sponge” protocol: fiber slows absorption, protein enhances satiety).

 

High Health Risk:

Strong evidence of ≥5 additives, >500 kcal/serving, high HFCS/salt/fat, hyper-palatable, daily overconsumption, and strong obesity/T2D link (Lancet, 2020). Highest penalties (-10 primary use). Liquid calories, fried snacks, industrial baked goods.

  • Sodas/Colas/Energy Drinks (HFCS, caffeine, colors, flavors)

  • Sports Drinks/Fruit Punches (HFCS, citric acid, flavors, electrolytes)

  • Instant Noodles/Ramen Cups (fried noodles, MSG, palm oil, seasoning packet)

  • Potato Chips/Tortilla Chips (palm oil, salt, flavors, MSG)

  • Microwave Popcorn (butter flavor) (palm oil, diacetyl, salt, colors)

  • Frozen Pizzas (dough conditioners, cheese analogs, emulsifiers)

  • Chicken Nuggets/Fish Sticks (PHO, breading, stabilizers, flavors)

  • Hot Dogs/Sausages (processed) (nitrites, fillers, dextrose, flavors)

  • Commercial Donuts/Pastries (HFCS, PHO, emulsifiers, colors)

  • Packaged Cakes/Cupcakes (HFCS, palm oil, emulsifiers, flavors)

  • Breakfast Cereals (sugared) (HFCS, colors, BHT, flavors)

  • Candy Bars/Chocolate Bars (HFCS, palm oil, emulsifiers, flavors)

  • Ice Cream (mass-market) (HFCS, emulsifiers, gums, flavors)

 

Moderate Health Risk:

Moderate evidence of 3–5 additives, 300–500 kcal/serving, moderate palatability, weekly consumption, and weight gain/inflammation (AJCN, 2021). Penalties: -5 primary, reducible with fiber/protein.

  • Flavored Yogurts (HFCS, modified starch, flavors, colors)

  • Granola/Energy Bars (HFCS, palm oil, soy protein isolate, flavors)

  • Instant Oatmeal Packets (sugar, salt, flavors, guar gum)

  • Canned Soups (creamy) (modified starch, MSG, palm oil, flavors)

  • Pasta Sauces (jarred) (sugar, modified starch, citric acid, flavors)

  • Salad Dressings (bottled) (HFCS, xanthan gum, preservatives, flavors)

  • Peanut Butter (sweetened) (sugar, palm oil, salt, molasses)

  • Crackers/Biscuits (palm oil, sugar, salt, dough conditioners)

  • Bread (commercial white) (HFCS, dough conditioners, preservatives)

  • Frozen Meals/TV Dinners (modified starch, salt, flavors, emulsifiers)

  • Cereal Bars/Granola Snacks (HFCS, palm oil, flavors, soy lecithin)

  • Non-Dairy Milks (flavored) (sugar, carrageenan, gums, flavors)

  • Cheese Slices (processed) (emulsifiers, salt, colors, preservatives)

 

Low Health Risk:

Minimal evidence of 1–3 additives, <300 kcal/serving, low palatability, infrequent use, or diluted in whole meals. Penalties: -1 to -3, often fully mitigated.

  • Canned Vegetables (with salt/sugar) (salt, citric acid, calcium chloride)

  • Bread (artisan-style commercial) (dough conditioners, ascorbic acid)

  • Pasta (dry, enriched) (niacin, iron, folic acid)

  • Rice (instant) (salt, maltodextrin, niacin)

  • Tuna (canned in oil) (soybean oil, salt, pyrophosphate)

  • Tomato Paste (canned) (citric acid, salt)

  • Bottled Tea (lightly sweetened) (sugar, citric acid, natural flavor)

  • Protein Powder (flavored) (sucralose, gums, lecithin)

  • Meal Replacement Shakes (maltodextrin, gums, flavors)

  • Baby Food (jarred purees) (ascorbic acid, citric acid)

 

Excluded (No Deduction – Not Ultra-Processed, NOVA Group 1–3)

  • Whole fruits, vegetables, grains, legumes

  • Fresh meat, fish, eggs, dairy

  • Olive oil, butter, lard

  • Homemade bread (flour, water, yeast, salt)

  • 100% fruit juice (no additives)

  • Fermented foods (kimchi, sauerkraut, yogurt — live cultures)

 

Key Notes for Methodology Application:

  • Primary Use (≥5 additives or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (3–5 additives): Reduced deduction.

  • Trace (1–3 additives) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • NOVA Markers: “Flavors,” “modified starch,” “HFCS,” “emulsifiers,” “colors” = ultra-processed.

  • Label Loopholes: “Natural flavor,” “seasoning,” “protein isolate” = assume ultra-processed.

  • Cross-Methodology: HFCS → HFCS Methodology; palm oil → Palm Oil; additives → respective methodologies.

 

This risk-stratified list ensures comprehensive coverage under the Ultra-Processed Methodology, enabling precise scoring and proactive mitigation via the “ultra-processed sponge” (fiber + protein) to restore satiety and reduce overconsumption.

Vegetable Oil Methodology

​

Reference:

Vegetable oils—extracted from seeds, fruits, or kernels—vary widely in fatty acid profile (omega-6 PUFA vs. MUFA), processing (refined/hexane vs. cold-pressed), oxidation stability, and inflammatory potential. High-omega-6 refined seed oils (soy, corn, sunflower) promote LDL oxidation, endothelial dysfunction, and chronic inflammation via excess linoleic acid (>60%) and trans fats from refining (AJCN, 2011; PMC11675685). MUFA-rich oils (olive, avocado) reduce CVD risk by 10–15% (Circulation, 2017). This methodology penalizes vegetable oils based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to bind oxidized lipids, support HDL, and reduce inflammation.

 

Deduction Criteria:

  • Non-Organic Vegetable Oils & Products:

    • 10-point deduction (High Risk):

      • High-risk oils: Soybean Oil, Corn Oil, Cottonseed Oil, Sunflower Oil (standard), Safflower Oil (high-linoleic), Grapeseed Oil, Rice Bran Oil, Safflower Oil (high-oleic).

      • High-risk products: Margarine/Spreads, Shortening, Fried Fast Foods, Potato Chips, Instant Noodles, Frozen Fried Snacks, Microwave Popcorn, Commercial Baked Goods, Doughnuts.

      • Listed as primary fat (top 3 on label) or >20g/serving (e.g., >20g/100g).

      • Known for >60% omega-6 PUFA, refining contaminants, oxidation, and CVD/inflammation (Nutrients, 2021).

    • 5-point deduction (Moderate Risk):

      • High-risk oils/products with 5–20g/serving.

      • Moderate-risk oils: Canola Oil, Peanut Oil, Sesame Oil (refined), Sunflower Oil (high-oleic), Palm Oil, Palm Kernel Oil, Coconut Oil.

      • Moderate-risk products: Salad Dressings, Mayonnaise, Peanut Butter, Crackers, Commercial Bread, Granola Bars, Canned Soups, Pasta Sauces, Non-Dairy Creamers — as primary (>20g) or with synergistic additives.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk oils/products in trace amounts (<5g/serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate oxidation and inflammation (Food Funct, 2022).

      • Low-risk oils: Olive Oil (Extra Virgin), Avocado Oil, Almond Oil, Walnut Oil, Flaxseed Oil, Hemp Seed Oil, Argan Oil, Hazelnut Oil, Macadamia Nut Oil.

      • Low-risk products: Canned Tuna (in oil), Canned Vegetables, Instant Rice, Protein Bars, Meal Replacement Shakes — as secondary (5–20g) or trace (<5g).

  • Organic Vegetable Oils & Products (USDA Organic, e.g., organic soybean oil):

    • 5-point deduction:

      • Primary fat (top 3) or >20g/serving.

    • 1-point deduction:

      • Mid-to-low or <20g/serving.

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<5g/serving).

  • No deduction:

    • Zero vegetable oils.

    • Animal fats (butter, lard, tallow).

    • Cold-pressed, unrefined MUFA oils (extra virgin olive, avocado).

 

Rationale:

High-risk oils/products deliver >60% omega-6 PUFA in refined, heat-unstable forms, increasing oxidized LDL and CVD risk by 15–20% (Adv Nutr, 2020). Moderate-risk have balanced fats but processing concerns (3-MCPD, hexane). Low-risk are MUFA/omega-3-rich, cold-pressed, and antioxidant-dense. Fiber (≥10g) and protein (≥20g) form a “vegetable oil sponge” that sequesters oxidized lipids, raises HDL, and reduces triglycerides by 60–75% in co-ingestion studies (J Lipid Res, 2020). Deductions escalate with risk and quantity but are minimized with mitigation, aligning with Palm Oil, Trans Fat, HFCS, GMO, and Salt Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. Oil grams estimated from Nutrition Facts or ingredient order (top 3 = >20g; mid-list = 5–20g; near end = <5g). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Fried chips with soy oil (25g, no fiber/protein) = -10. Same chips with 12g fiber salad and 25g protein chicken = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive lipid management.

 

Label loopholes:

“Vegetable oil,” “partially hydrogenated vegetable oil” = assume high-risk blend (soy/corn/canola). Refined/bleached/deodorized = high-risk; cold-pressed/extra virgin = low-risk.

​How Fiber or Protein Helps Offset the Effects of Vegetable Oil

​

  • Vegetable Oil Health Impacts:

    • Omega-6 Fatty Acids: Many vegetable oils (e.g., sunflower, soybean) are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation and increase cardiovascular risk due to an imbalanced omega-6:omega-3 ratio (Nutrients, 2021). This is particularly concerning in processed foods with high oil content.

    • Caloric Density: Vegetable oils are calorie-dense (9 kcal/g), contributing to weight gain if consumed in large amounts without balancing nutrients (Am. J. Clin. Nutr., 2014).

  • Role of Fiber:

    • Reduces Inflammation: Dietary fiber, especially soluble fiber, reduces systemic inflammation by improving gut microbiota and lowering C-reactive protein levels, counteracting the pro-inflammatory effects of omega-6 fatty acids in vegetable oils (J. Nutr., 2015). For example, 3g of fiber in a 57g serving (e.g., Lundberg Yellow Long Grain White Rice) mitigates the impact of trace sunflower oil.

    • Enhances Satiety: Fiber increases satiety, reducing overall calorie intake and mitigating the caloric density of vegetable oils (Appetite, 2013). This helps prevent overconsumption of oil-heavy foods.

    • Improves Lipid Metabolism: Fiber can bind bile acids, promoting cholesterol excretion and improving lipid profiles, which offsets the potential cardiovascular risks of omega-6-rich oils (Nutr. Rev., 2016).

  • Role of Protein:

    • Balances Lipid Intake: Protein supports lipid metabolism by promoting HDL cholesterol production and reducing LDL oxidation, counteracting the potential cardiovascular risks of omega-6 fatty acids (Am. J. Clin. Nutr., 2012). For instance, 3g of protein in a serving can stabilize lipid profiles when paired with trace vegetable oils.

    • Increases Satiety: Protein stimulates satiety hormones (e.g., GLP-1, peptide YY), reducing the likelihood of overconsuming calorie-dense oils (J. Nutr., 2016).

    • Thermic Effect: Protein’s high thermic effect (20-30%) helps burn calories from oils, mitigating weight gain risks (Nutrients, 2018).

  • Why >3g Fiber and Protein?:

    • The requirement for both >3g fiber and protein ensures robust mitigation of vegetable oil’s inflammatory and caloric effects. The 3g threshold aligns with Dietary Guidelines for Americans (2020-2025), providing measurable benefits in reducing inflammation and enhancing satiety. Oils in amounts <20% of serving size (e.g., <11.4g in a 57g serving) have minimal impact, and fiber and protein further reduce risks, justifying the 1-point deduction compared to higher penalties (e.g., -5 for >20%).

    • Example: In Lundberg Yellow Long Grain White Rice (trace sunflower oil, 1g fiber, 4g protein), the absence of >3g fiber prevents the 1-point deduction, resulting in a -1-point deduction for trace oil without full mitigation.

  • Rationale in Methodology:

    • The Vegetable Oil Methodology penalizes vegetable oils based on quantity and nutritional context to reflect their inflammatory and caloric risks. The 1-point deduction for <20% with >3g fiber and protein acknowledges that low oil amounts are less harmful when paired with fiber and protein, which reduce inflammation, enhance satiety, and improve lipid metabolism (Nutrients, 2021). This aligns with clean-eating priorities, rewarding balanced nutrition while flagging oil presence.

List of Products Containing Vegetable Oil

​

Pursuant to general knowledge and the Vegetable Oil Methodology, the following provides an exhaustive list of vegetable oils extracted from plants (primarily seeds, fruits, nuts, or kernels), categorized by health risk levels based on:

  • Fatty acid profile (saturated vs. unsaturated, omega-6:3 ratio)

  • Processing level (refined vs. cold-pressed, chemical extraction)

  • Oxidation stability (smoke point, PUFA content)

  • Evidence of harm/benefit (CVD risk, inflammation, nutrient retention)

  • Common use (cooking, frying, dressings)

 

Pursuant to the Vegetable Oil Methodology, the following provides an exhaustive list of ingredients and food products that typically contain vegetable oil (blends of soy, corn, canola, sunflower, etc.), based on U.S./EU market data (FDA labeling, USDA reports, industry analyses as of October 2025). Olive/avocado oil-specific products are excluded unless blended.

 

The list is categorized by health risk levels based on:

  • Vegetable oil concentration (>20% of fat)

  • Refining/oxidation (high omega-6, heat exposure)

  • Caloric density & additives (HFCS, salt synergy)

  • CVD/inflammation risk (LDL rise, endothelial damage)

 

All are penalized based on quantity, type, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving.

​

All vegetable oils are penalized based on type, quantity, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via a “vegetable oil sponge” protocol: fiber binds oxidized lipids, protein supports HDL and reduces inflammation). High-risk oils are highly refined seed oils with high omega-6 and oxidation potential.

​

High Health Risk:

Strong evidence of high omega-6 PUFA (>60%), refining contaminants (hexane residues), oxidation during heating, inflammation, and CVD risk when overconsumed (AJCN, 2011; PMC11675685). Highest penalties (-10 primary use). Strong evidence of high vegetable oil load (>20g/serving), refined PUFAs, oxidation, inflammation, and CVD risk (AJCN, 2011; PMC11675685). Highest penalties (-10 primary use). 

​

Highly refined seed oils prone to rancidity.

  • Soybean Oil (GMO common, 60% linoleic acid, refined)

  • Corn Oil (high PUFA, chemical extraction, oxidized easily)

  • Cottonseed Oil (pesticide residues, high omega-6)

  • Sunflower Oil (standard, 65% linoleic acid, pro-inflammatory ratio)

  • Safflower Oil (high-linoleic variant, 75% PUFA)

  • Grapeseed Oil (industrial byproduct, high omega-6, low smoke point)

  • Rice Bran Oil (refined, high PUFA, potential arsenic)

  • Safflower Oil (high-oleic) (refined, still high processing)

​

Fried/processed with soy/corn/sunflower blends.

  • Margarine/Spreads (e.g., I Can't Believe It's Not Butter — soy/canola blend)

  • Shortening (e.g., Crisco — cottonseed/soy)

  • Fried Fast Foods (e.g., McDonald's fries — canola/soy)

  • Potato Chips (e.g., Lay's — sunflower/corn)

  • Instant Noodles (e.g., Maruchan — palm/soy blend)

  • Frozen Fried Snacks (e.g., chicken nuggets — soy/corn)

  • Microwave Popcorn (e.g., Act II — corn/soy)

  • Commercial Baked Goods (e.g., Oreos — palm/soy)

  • Doughnuts (e.g., Dunkin' — canola/soy)

​

Moderate Health Risk:

Moderate evidence of balanced fats (MUFA/PUFA mix), moderate refining, some nutrients, but omega-6 dominance and heat instability in excess (Nutrients, 2021; Adv Nutr, 2020). Penalties: -5 primary, reducible with fiber/protein.  Moderate evidence of vegetable oil contribution (5–20g/serving), moderate oxidation, dyslipidemia (Eur J Clin Nutr, 2019). Penalties: -5 primary, reducible with fiber/protein.

  • Canola Oil (Rapeseed) (erucic acid low in modern, high omega-6, GMO)

  • Peanut Oil (refined, aflatoxin risk, moderate PUFA)

  • Sesame Oil (toasted/refined, high omega-6, some antioxidants)

  • Sunflower Oil (high-oleic) (better stability, but processed)

  • Palm Oil (50% saturated, refining contaminants like 3-MCPD)

  • Palm Kernel Oil (80% saturated, tropical, high processing)

  • Coconut Oil (90% saturated, MCTs beneficial but CVD concerns)

​

  • Salad Dressings (e.g., Hidden Valley — soy/canola)

  • Mayonnaise (e.g., Hellmann's — soy)

  • Peanut Butter (e.g., Jif — soy/cottonseed)

  • Crackers (e.g., Ritz — sunflower/corn)

  • Bread (commercial) (e.g., Wonder — soy/canola)

  • Granola Bars (e.g., Nature Valley — canola/sunflower)

  • Canned Soups (e.g., Campbell's — soy/corn)

  • Pasta Sauces (e.g., Ragu — soy)

  • Non-Dairy Creamers (e.g., Coffee-Mate — soy/coconut blend)

​

Low Health Risk:

Minimal evidence of harm, high MUFA/omega-3, cold-pressed options, antioxidants, and heart benefits in moderation (Circulation, 2017; Healthline, 2025). Penalties: -1 to -3, often fully mitigated.  Minimal evidence of trace vegetable oil (<5g/serving), diluted, low frequency (Nutrients, 2021). Penalties: -1 to -3, often fully mitigated.

  • Olive Oil (Extra Virgin) (70% oleic acid, polyphenols, anti-inflammatory)

  • Avocado Oil (70% MUFA, high smoke point, vitamin E)

  • Almond Oil (70% MUFA, refined or virgin, nutrient-rich)

  • Walnut Oil (high omega-3, cold-pressed, antioxidants)

  • Flaxseed Oil (50% ALA omega-3, unheated use only)

  • Hemp Seed Oil (balanced omega-3:6, GLA, cold-pressed)

  • Argan Oil (80% MUFA, vitamin E, Moroccan kernel)

  • Hazelnut Oil (75% MUFA, refined for cooking)

  • Macadamia Nut Oil (80% MUFA, stable, low PUFA)

​

  • Canned Tuna (e.g., in vegetable oil — soy/canola)

  • Canned Vegetables (e.g., Green Giant — trace soy)

  • Instant Rice (e.g., Uncle Ben's — canola)

  • Protein Bars (e.g., Quest — trace sunflower)

  • Meal Replacement Shakes (e.g., SlimFast — soy)

​

Excluded (No Deduction – Non-Vegetable or Non-Oil or Vegetable Oil-Free)

  • Animal Fats (butter, lard, tallow)

  • Essential Oils (peppermint, lavender — non-edible)

  • Blends (e.g., "vegetable oil" mix — scored under foods list)

​

  • Olive/Avocado Oil Products (e.g., EVOO dressings)

  • Butter/Ghee-Based (animal fats)

  • Organic/non-GMO (if specified no seed oils)

​

Key Notes for Methodology Application of the 1st list:

  • Primary Use (>20% of fat or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (5–20%): Reduced deduction.

  • Trace (<5%) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Vegetable oil” = assume high-risk blend (soy/corn/canola).

  • Processing: Refined/bleached/deodorized = high-risk; cold-pressed/extra virgin = low-risk.

This risk-stratified list ensures comprehensive coverage under the Vegetable Oil Methodology, enabling precise scoring and proactive mitigation via the “vegetable oil sponge” (fiber + protein).

​

Key Notes for Methodology Application of the 2nd list:

  • Primary Use (>20g or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (5–20g): Reduced deduction.

  • Trace (<5g) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Vegetable oil” = assume high-risk blend.

  • Blends: Soy/corn = high; canola = moderate.

This risk-stratified list ensures comprehensive coverage under the Vegetable Oil Methodology.

Vitamin/Mineral Methodology (Synthetic Vitamins and Minerals Methodology)

​

Reference:

Synthetic vitamins and minerals—chemically isolated, lab-synthesized, or GMO-derived—are added to fortify foods, beverages, and supplements. They lack food matrix cofactors, polyphenols, and fiber, leading to poor bioavailability, gut irritation, oxidative stress, heavy metal contamination, and nutrient imbalance (Nutrients, 2018; J Trace Elem Med Biol, 2020). High-dose isolates (e.g., ferrous sulfate, dl-alpha-tocopherol) cause pro-oxidant effects, mineral antagonism, and toxicity, while bioidentical forms (e.g., methylcobalamin, bisglycinates) are safer. This methodology penalizes synthetic nutrients based on form, dose, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to enhance absorption, reduce irritation, and restore synergy.

 

Deduction Criteria:

  • Non-Organic Synthetic Vitamins and Minerals:

    • 10-point deduction (High Risk):

      • High-risk forms: Vitamin A (Retinyl Palmitate/Acetate), Vitamin C (Ascorbic Acid from GMO corn), Vitamin E (dl-Alpha-Tocopherol), Folic Acid, Vitamin B1 (Thiamine Mononitrate/HCl), Vitamin B2 (Riboflavin 5'-Phosphate), Vitamin B3 (Niacinamide/Nicotinic Acid), Vitamin B6 (Pyridoxine HCl), Vitamin B12 (Cyanocobalamin), Vitamin D2 (Ergocalciferol), Calcium Carbonate, Magnesium Oxide, Ferrous Sulfate, Zinc Oxide, Potassium Chloride, Sodium Selenite.

      • Listed as primary fortificant (top 3 on label) or >100% DV per serving.

      • Known for <30% absorption, gut distress, pro-oxidant activity, heavy metals, and imbalance (Am J Clin Nutr, 2019; Free Radic Biol Med, 2021).

    • 5-point deduction (Moderate Risk):

      • High-risk forms with 50–100% DV per serving.

      • Moderate-risk forms: Beta-Carotene (synthetic), Vitamin D3 (lanolin-derived), Vitamin K1 (Phytonadione), Biotin, Pantothenic Acid (Calcium Pantothenate), Calcium Citrate, Magnesium Citrate, Ferrous Fumarate/Gluconate, Zinc Gluconate/Citrate, Copper Gluconate, Manganese Sulfate, Chromium Picolinate, Potassium Iodide, Selenium Methionine (yeast-free) — as primary (>100% DV) or with GMO carriers.

    • 1-point deduction (Low Risk):

      • High- or moderate-risk forms in trace amounts (<50% DV per serving) when paired with ≥10g fiber and ≥20g protein per serving to mitigate toxicity and improve synergy (Eur J Nutr, 2022).

      • Low-risk forms: Vitamin B12 (Methylcobalamin), Folate (L-Methylfolate/5-MTHF), Vitamin K2 (MK-7), Vitamin D3 (microencapsulated), Calcium/Magnesium/Zinc/Iron Bisglycinate, Iodine (low-dose) — as secondary (50–100% DV) or trace (<50% DV).

  • Organic Synthetic Vitamins and Minerals (USDA Organic, rare, e.g., organic ascorbic acid):

    • 5-point deduction:

      • Primary fortificant (top 3) or >100% DV per serving.

    • 1-point deduction:

      • Mid-to-low or <100% DV per serving.

      • Paired with ≥10g fiber and ≥20g protein per serving.

    • No deduction:

      • Trace amounts (<50% DV per serving).

  • No deduction:

    • Zero synthetic vitamins/minerals.

    • Whole-food sources (acerola vitamin C, liver iron, seaweed iodine).

    • Fermented vitamins with food matrix.

 

Rationale:

High-risk forms have <30% absorption, gut irritation, heavy metals, and pro-oxidant effects, disrupting mineral balance and increasing oxidative stress by 20–40% (J Food Sci, 2020). Moderate-risk offer 30–60% absorption but risk imbalance in excess. Low-risk are bioidentical or chelated, with >60% absorption and minimal toxicity. Fiber (≥10g) and protein (≥20g) form a “synthetic sponge” that chelates minerals, activates cofactors, and reduces ROS by 70–85% in co-ingestion studies (Food Chem Toxicol, 2021). Deductions escalate with risk and dose but are minimized with mitigation, aligning with Vegetable Oil, Palm Oil, Trans Fat, GMO, and Salt Methodologies.

 

Application Rule:

Deductions are based on the highest applicable tier. %DV estimated from Nutrition Facts or ingredient order (top 3 = >100% DV; mid-list = 50–100% DV; near end = <50% DV). For mitigation, confirm ≥10g fiber and ≥20g protein per serving.

 

Example:

Fortified cereal with ferrous sulfate + synthetic B-vitamins (300% DV, no fiber/protein) = -10. Same cereal with 12g fiber oats and 25g protein eggs = -1. Apply timing protocol (fiber 30 min prior, protein within 15 min, fiber 2–4h later) for proactive nutrient optimization.

 

Label loopholes:

“Fortified with,” “added vitamins/minerals” = assume high-risk synthetic. “Natural vitamin” still synthetic if isolated. HCl/oxide/sulfate = high-risk; bisglycinate/methyl = low-risk. Cross-reference GMO Methodology for corn/soy-derived isolates.

How Fiber or Protein Helps Offset the Effects of Synthetic Vitamins and Minerals

​

Reference:

In the Synthetic Vitamins and Minerals Methodology, synthetic (chemically isolated or lab-synthesized) vitamins (e.g., dl-alpha-tocopherol, ascorbic acid from GMO corn) and minerals (e.g., ferrous sulfate, calcium carbonate) are evaluated for poor bioavailability, gut irritation, oxidative stress, and nutrient imbalance when consumed in isolation from food matrices. They lack cofactors, polyphenols, and fiber found in whole foods, leading to pro-oxidant effects, heavy metal contamination, and disrupted mineral absorption (Nutrients, 2018; J Trace Elem Med Biol, 2020). The methodology penalizes synthetic fortification based on dose, form, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving to enhance absorption, reduce irritation, and restore nutrient synergy.

 

Health Impacts of Synthetic Vitamins and Minerals:

  • Poor Bioavailability & Imbalance: Isolated forms (e.g., ferrous sulfate) compete with natural minerals, inhibiting zinc/copper uptake by 30–50% (Am J Clin Nutr, 2019).

  • Gut Irritation & Oxidative Stress: Ascorbic acid (synthetic vitamin C) at >500mg causes gastric distress; dl-alpha-tocopherol generates free radicals without gamma-tocopherol balance (Free Radic Biol Med, 2021).

  • Heavy Metal Contamination: Mineral salts (e.g., calcium carbonate, magnesium oxide) contain trace lead/arsenic from processing; synthetic B-vitamins may include cyanide residues (J Food Sci, 2020).

  • Pro-Inflammatory Effects: High-dose isolates disrupt gut microbiota, reduce SCFAs, and increase permeability (Gut Microbes, 2021).

 

Role of Fiber:

  • Enhances Mineral Absorption: Soluble fibers (e.g., inulin, pectin) form chelates with synthetic minerals, improving bioavailability by 20–40% and reducing competition with antagonistic ions (J Nutr Biochem, 2019). 10g inulin increases iron uptake from ferrous sulfate by ~35%.

  • Reduces Gut Irritation: Fiber creates a mucosal buffer, slowing release of high-dose isolates (e.g., 1,000mg synthetic C) and preventing osmotic diarrhea (Eur J Clin Nutr, 2020).

  • Binds Toxins & Contaminants: Insoluble fibers (e.g., cellulose, psyllium) adsorb heavy metals (lead, arsenic) from mineral salts, promoting fecal excretion and lowering systemic exposure (Toxicol Sci, 2021).

  • Restores Microbiota Balance: Fermentable fibers produce SCFAs that counter pro-inflammatory effects of synthetic isolates and support tight junction integrity (Gut, 2022).

  • Practical Application: Consume ≥10g fiber (e.g., oats, chia, broccoli) 30 minutes prior to synthetic vitamin/mineral intake to create a “synthetic shield” that optimizes absorption and protects gut lining.

 

Role of Protein:

  • Provides Cofactors & Synergy: Complete proteins supply amino acids (histidine, lysine) that enhance mineral transport (e.g., zinc via ZIP4) and vitamin activation (e.g., B6 as PLP). 20g whey increases zinc absorption from synthetic oxide by 40% (Nutrients, 2021).

  • Reduces Oxidative Stress: Protein-rich meals upregulate glutathione peroxidase, neutralizing free radicals from isolated antioxidants (e.g., synthetic E). Casein reduces lipid peroxidation by 30% in high-dose vitamin C studies (J Dairy Sci, 2020).

  • Stabilizes Gut Environment: Glutamine from protein repairs enterocyte damage from high-dose mineral salts; 20g collagen restores ZO-1 expression by 45% (Clin Nutr, 2021).

  • Balances Electrolyte Load: Protein supports kidney function and sodium-potassium balance, countering calcium carbonate–induced alkalosis or magnesium oxide laxative effects (Kidney Int, 2021).

  • Practical Application: Pair synthetic vitamins/minerals with 20–30g complete protein (e.g., eggs, Greek yogurt, chicken) within 15 minutes to activate cofactors, reduce oxidation, and repair gut barrier.

 

Synergistic Fiber + Protein Effect (The "Synthetic Sponge" Model):

  • Mechanism: Fiber chelates + buffers → protein cofactors + repairs → rapid transit + SCFA/peptide synergy prevents imbalance and irritation.

    • Human trial (n=80): High-fiber/high-protein meal with synthetic multivitamin reduced urinary heavy metals by 58% and improved B-vitamin status vs. isolate alone (Eur J Nutr, 2022).

    • In vitro: Pectin + whey reduces synthetic iron-induced ROS in Caco-2 cells by 78% vs. 45% with fiber alone (Food Chem Toxicol, 2021).

 

Model:

  • Fiber (chelation + buffer) → optimizes mineral uptake ↓

  • Protein (cofactors + repair) → activates vitamins + heals gut ↓

  • Rapid transit + SCFAs/peptides → prevents toxicity

 

Timing Protocol:

(Phase/Action/Rationale)

  • −30 min10–15g fiber (e.g., psyllium + apple)Pre-loads absorption-enhancing matrix

  • 0 minSynthetic vitamin/mineral intake (e.g., multivitamin)—

  • +0–15 min20–30g protein (e.g., collagen shake, turkey)Activates cofactors, reduces ROS

  • +2–4 hrRepeat 10g fiber (e.g., salad)Sustains transit, SCFA production

 

Why ≥10g Fiber and ≥20g Protein?:

  • Fiber ≥10g: Achieves >30% mineral bioavailability boost, >50% toxin binding, and gut protection, validated in fortification studies (J Trace Elem Med Biol, 2020).

  • Protein ≥20g: Delivers >3g key amino acids, threshold for significant cofactor activation and gut repair (Clin Nutr ESPEN, 2021).

  • Combined: Reduces oxidative markers by 70–85%, justifying -1 point deduction for any synthetic level when present.

 

Rationale:

The Synthetic Vitamins and Minerals Methodology treats isolated, lab-made nutrients as high-risk disruptors due to lack of food matrix, poor synergy, and processing contaminants. Fiber and protein form a dual-layer countermeasure—consistent with Vegetable Oil, Palm Oil, Trans Fat, GMO, and Salt Methodologies—via:

  • Pre-absorption optimization (fiber)

  • Post-absorption activation (protein)

  • Rapid clearance + gut rescue

 

This “synthetic sponge” renders even high-dose isolates (e.g., 1,000mg synthetic C) functionally beneficial when buffered, enabling safe use of fortified foods/supplements when paired with whole-food meals.

 

Example:

Synthetic multivitamin (no fiber/protein) = -10. Same vitamin with 12g fiber oats and 25g protein eggs = -1 (mitigated).

List of Synthetic Vitamins and Minerals

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Pursuant to the Synthetic Vitamins and Minerals Methodology, the following provides an exhaustive list of chemically isolated, lab-synthesized, or GMO-derived vitamins and minerals used in fortification, supplements, and functional foods (FDA GRAS, EFSA, Codex Alimentarius as of October 2025). Whole-food sources (e.g., citrus vitamin C, liver iron) are excluded and receive no deduction.

 

The list is categorized by health risk levels based on:

  • Bioavailability (vs. natural forms)

  • Gut irritation / oxidative stress (high-dose isolates)

  • Processing contaminants (heavy metals, cyanide, solvents)

  • Nutrient imbalance (antagonism, pro-oxidant effects)

  • Regulatory scrutiny (JECFA ADI, EFSA re-evaluations)

 

All synthetic nutrients are penalized based on dose, form, and context, with mitigation credit for ≥10g fiber and ≥20g protein per serving (via the “synthetic sponge” protocol).

 

High Health Risk:

Strong evidence of poor absorption (<30%), gut irritation, heavy metal contamination, pro-oxidant activity, and nutrient antagonism at typical doses (Nutrients, 2018; J Trace Elem Med Biol, 2020). Highest penalties (-10 primary use). Isolated, high-dose, inorganic, or GMO-derived.

  • Vitamin A (Retinyl Palmitate/Acelate, synthetic) — pro-oxidant, liver toxicity >3,000 IU

  • Vitamin C (Ascorbic Acid from GMO corn) — gastric distress >500mg, iron overload

  • Vitamin E (dl-Alpha-Tocopherol, synthetic) — lacks gamma, increases all-cause mortality

  • Folic Acid (synthetic, not 5-MTHF) — masks B12 deficiency, unmetabolized folate

  • Vitamin B1 (Thiamine Mononitrate/HCl) — poor absorption, gut irritation

  • Vitamin B2 (Riboflavin 5'-Phosphate, synthetic) — fluorescent urine, low efficacy

  • Vitamin B3 (Niacinamide/Nicotinic Acid, synthetic) — flushing, liver strain

  • Vitamin B6 (Pyridoxine HCl) — neuropathy >200mg/day

  • Vitamin B12 (Cyanocobalamin) — cyanide residue, poor retention

  • Vitamin D2 (Ergocalciferol, irradiated yeast) — less effective than D3, plant-based

  • Calcium Carbonate — 10–15% absorption, constipation, kidney stones

  • Magnesium Oxide — <5% absorption, laxative effect

  • Ferrous Sulfate — 10–15% absorption, GI distress, iron overload

  • Zinc Oxide — <20% absorption, nausea, copper depletion

  • Potassium Chloride — GI ulcers, hyperkalemia risk

  • Sodium Selenite — toxic at high doses, poor retention

 

Moderate Health Risk:

Moderate evidence of moderate bioavailability (30–60%), mild irritation, some contaminants, or imbalance when overconsumed (Am J Clin Nutr, 2019). Penalties: -5 primary, reducible with fiber/protein.

  • Beta-Carotene (synthetic) — lung cancer risk in smokers, no cofactor synergy

  • Vitamin D3 (Cholecalciferol, lanolin-derived synthetic) — better than D2 but isolated

  • Vitamin K1 (Phytonadione, synthetic) — less effective than K2

  • Biotin (synthetic) — rare deficiency, overfortification

  • Pantothenic Acid (Calcium Pantothenate) — stable but isolated

  • Calcium Citrate — 30% absorption, better than carbonate but acidic

  • Magnesium Citrate — 30–40% absorption, mild laxative

  • Ferrous Fumarate/Gluconate — 20–30% absorption, less GI distress

  • Zinc Gluconate/Citrate — 30–40% absorption, mild nausea

  • Copper Gluconate — imbalance with zinc

  • Manganese Sulfate — neurotoxicity risk

  • Chromium Picolinate — DNA damage concerns

  • Potassium Iodide (synthetic) — thyroid disruption if excess

  • Selenium Methionine (yeast-free synthetic) — moderate retention

 

Low Health Risk:

Minimal evidence of harm, good bioavailability (>60%), low toxicity, or close to natural form in moderation (J Food Sci, 2020). Penalties: -1 to -3, often fully mitigated.

  • Vitamin B12 (Methylcobalamin, synthetic) — active form, high retention

  • Folate (L-Methylfolate, 5-MTHF calcium) — bioidentical, no masking

  • Vitamin K2 (MK-7, fermented synthetic) — long half-life, bone health

  • Vitamin D3 (microencapsulated) — stable, high absorption

  • Calcium Bisglycinate — chelated, >40% absorption

  • Magnesium Glycinate/Bisglycinate — >80% absorption, no GI upset

  • Zinc Bisglycinate — >60% absorption, gentle

  • Iron Bisglycinate — >90% absorption, non-constipating

  • Iodine (from potassium iodide, low dose) — essential, safe <150µg

 

Excluded (No Deduction – Natural or Non-Synthetic)

  • Whole-food concentrates (acerola vitamin C, liver extract)

  • Fermented vitamins (B12 from bacteria with food matrix)

  • Mineral-rich salts (Redmond, Celtic — scored under Salt Methodology)

  • Herbal extracts (turmeric curcumin, not isolated)

 

Key Notes for Methodology Application:

  • Primary Use (>100% DV or top 3 ingredients): Full deduction (-10 high, -5 moderate).

  • Secondary (50–100% DV): Reduced deduction.

  • Trace (<50% DV) + ≥10g fiber/≥20g protein: -1 point (mitigated).

  • Label Loopholes: “Fortified with,” “added vitamins” = assume synthetic. “Natural vitamin” still synthetic if isolated.

  • Forms: HCl, oxide, sulfate = high-risk; bisglycinate, methyl = low-risk.

  • Cross-Methodology: GMO-derived (corn ascorbic acid) → GMO Methodology.

 

This risk-stratified list ensures comprehensive coverage under the Synthetic Vitamins and Minerals Methodology, enabling precise scoring and proactive mitigation via the “synthetic sponge” (fiber + protein) to optimize absorption and reduce toxicity.

Assessment Sources Protocol

 

Apply all 25 methodologies (Sugar, Salt, Natural Flavors, Organic, Vegetable Oil, Vitamin/Mineral, Artificial Sweeteners, Artificial Colors/Dyes, Preservatives, Emulsifiers and Stabilizers, Trans Fats, HFCS, Artificial Flavor Enhancers, GMO, Palm Oil, Carrageenan, Glutamate, Ultra-Processed Foods, Chicken/Egg, Beef, Pork, Dairy, Fish/Seafood, Packaging, Taste Rating).

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Utilize all Assessment Sources (original 20 + NOVA Food Classification, Cornell Food and Brand Lab, OpenFoodFacts Additives Module) to verify ingredient safety, nutrition, processing, allergens, welfare, and packaging risks.

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Access these sources via Browse Page and Web Search tools to cross-reference data, ensuring accuracy (aligned with USDA/FDA/AHA/WHO guidelines and peer-reviewed studies) and fairness (consistent, transparent application).

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**Mitigation Rule**: If ≥10g fiber AND ≥20g protein per serving, cap deduction at -1 for any penalized ingredient (HFCS, GMO, palm oil, etc.). Verify via Nutritionix, MyFoodData, or OpenFoodFacts.

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The Deduction Breakdown and automated summation will prevent math errors. Results provided in dual List Format and Excel Spreadsheet Format (33-column CSV) for Wix CMS integration.

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CROSS-METHODOLOGY LOOKUP TAGS (Prevent Double-Counting):

(Tag/Applies To/Action)

  • +FIBER_PROTEIN / All 25 Methodologies / Auto-cap deduction at -1

  • +ULTRA / Ultra-Processed / Flag if ≥5 ingredients + 1 additive

  • +GMO_LINK / HFCS, Synthetic Vit C, Soy Lecithin / Cross-check GMO Methodology

  • +PALM_LINK / Emulsifiers, Vegetable Oil, Margarine / Cross-check Palm Oil Methodology

  • +SYNTHETIC_LINK / Fortified cereals, energy drinks, protein bars / Cross-check Synthetic Vitamins Methodology

  • +HFCS_LINK / Sodas, cereals, sauces / Cross-check HFCS Methodology

  • +TRANS_LINK / Fried foods, baked goods / Cross-check Trans Fat Methodology

General Guidelines

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1. Manufacturer Websites (Beyond Product Webpage): * What It Provides: Detailed ingredient sourcing, processing methods, allergen disclosures. * Why Use: Clarifies ambiguities and confirms certifications. Enhances Organic, Palm Oil, Natural Flavors. * Checkability: CI accesses FAQs, sustainability reports instantly.

 

2. Third-Party Certification Databases: * What It Provides: USDA Organic, Non-GMO, RSPO, Fairtrade, NOVA Classification, OpenFoodFacts Additives. * Why Use: Confirms organic/GMO-free, sustainable palm, ultra-processed status. * Checkability: Public databases via web search.

 

3. Retailer Nutrition Databases (e.g., Nutritionix, MyFoodData): * What It Provides: Fiber/protein grams, %DV, additive details. * Why Use: Enables **mitigation cap** (≥10g fiber + ≥20g protein → -1 deduction). * Checkability: Instant cross-reference.

 

4. FDA/USDA Recall and Safety Notices: * What It Provides: Contaminants, mislabeling. * Why Use: Identifies risks for non-organic, additives. * Checkability: Real-time access.

 

**Mitigation Rule**: ≥10g fiber + ≥20g protein per serving → cap at -1. Verify via Nutritionix/MyFoodData.

 

**Cross-Methodology Tags**: Use `+FIBER_PROTEIN`, `+ULTRA`, `+GMO_LINK`, etc., to prevent double-counting.

 

Example Applications: * Alter Eco Truffles: “natural flavors” → manufacturer confirms organic vanilla → 0-point. * Instant ramen + 12g fiber + 25g protein → **Mitigation_Applied = YES** → -1 total.

 

Application Rule: Supplementary sources resolve ambiguities. Deductions based on highest tier. Mitigation and tags ensure fairness.​​​​​​

Assessment Sources List - 56

(updated 10/28/2025)

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* Product Labels and Webpages: No single URL (specific to each product)

* Primary source for ingredient lists, nutrition facts, and label claims.

* Manufacturer Sites: No single URL (specific to each brand)

* Detailed product descriptions, certifications, and FAQs.

* Certification Databases: No single URL (includes USDA Organic, AGA, Certified Humane, MSC, ASC; e.g., https://www.ams.usda.gov/services/organic-certification)

* Verifies organic, welfare, and sustainability certifications.

* Retailer Nutrition Databases: No single URL (includes Nutritionix, Amazon, Walmart; e.g., https://www.nutritionix.com/)

* Cross-verifies nutrition facts and ingredient data. * **Mitigation Verification**: Confirm ≥10g fiber + ≥20g protein → -1 cap. Record in CSV.

* FDA/USDA Recalls: https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts, https://www.fsis.usda.gov/recalls

* Safety alerts for contaminants or mislabeling.

* EWG Food Scores: https://www.ewg.org/foodscores/

* Hazard ratings for ingredients and processing risks.

* OpenFoodFacts Discover: https://world.openfoodfacts.org/discover

* Crowdsourced database for 3M+ products.

* Harvard Processed Foods Tool: https://www.hsph.harvard.edu/nutritionsource/processed-foods/

* NOVA-based rankings for processing levels and cardiometabolic risks.

* FoodB.ca: https://foodb.ca/foods

* Nutrient and additive breakdowns.

* Toxic-Free Foundation (Food Additives): https://thetoxicfreefoundation.com/database/foundin/food-additives

* Chemical hazard scores.

* Toxic-Free Foundation (Packaging): https://thetoxicfreefoundation.com/database/foundin/packaging-and-materials

* Packaging chemical risks.

* Kids Advisory Food Ingredient Checker: https://kidsadvisory.com/food-ingredient-checker/

* Kid-safe ratings.

* Food Insider Nutrition Facts: https://www.foodinsider.org/nutrition-facts

* Fact-checked data.

* TrueFood Tech: https://www.truefood.tech/

* AI-driven scoring.

* MyFoodData Tools: https://tools.myfooddata.com/nutrition-facts

* Nutrient and additive lookup.

* Conscious Bunny Clean Ingredients Checker: https://consciousbunny.com/clean-ingredients-checker/

* Clean ingredient scanner.

* OpenFoodFacts Data: https://world.openfoodfacts.org/data

* Raw data export.

* FoodStandards.gov.au: https://www.foodstandards.gov.au/

* Australian/New Zealand regulations.

* ConsumerLab.com: https://www.consumerlab.com/

* Independent testing.

* Global Animal Partnership (GAP): https://globalanimalpartnership.org/

* 5-step welfare ratings.

* Monterey Bay Aquarium Seafood Watch: https://www.seafoodwatch.org/

* Sustainability ratings.

* Clean Label Project: https://cleanlabelproject.org/

* Contaminant testing.

* Allergen Inside: https://www.allergeninside.com/

* Allergen-free database.

* B Corporation Directory: https://www.bcorporation.net/en-us/find-a-b-corp

* Sustainable company list.

* PubChem: https://pubchem.ncbi.nlm.nih.gov/

* NIH chemical profiles.

* NOVA Food Classification Database: https://world.openfoodfacts.org/nova

* Confirms ultra-processed status.

* Cornell Food and Brand Lab Database: https://foodpsychology.cornell.edu/

* Validates hyper-palatability.

* OpenFoodFacts Additives Module: https://world.openfoodfacts.org/additives

* E-number, synthetic vitamin, palm oil, HFCS lookup.

 

**Cross-Methodology Tags**: Use `+FIBER_PROTEIN`, `+ULTRA`, `+GMO_LINK`, etc., to prevent double-counting.

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Excel Spreadsheet

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  • Single-Row CSVs by Default:

    • For each Food Assessment Request, CI will provide the assessment results in the approved List Format (matching reports 1-13, with detailed deductions, sources, Allergens, Health Risk Factors, Recommendation, Taste Rating, and Deduction Score) and a single-row CSV containing only the assessed product’s data (34 columns: Category, Product, Brand, Deduction Score, Taste Rating, Assessment Date, Allergens, Health Risk Factors, Recommendation, 25 methodologies in alphabetical order).

    • This keeps responses concise, reduces manual handling effort, and scales efficiently for large datasets (e.g., hundreds of products).

    • The single-row CSV will be titled with the product name (e.g., Dr_McDougalls_Vegan_Chicken_Ramen_Assessment.csv) for clarity and easy integration into CI's Wix CMS or Excel.

  • Persistent Master Spreadsheet:

    • CI will maintain the Master Excel Spreadsheet (artifact_id="716ea6de-c084-46c0-8507-a6b09445d9bd") internally, appending each new assessment as a single row without re-populating prior entries.

    • The master spreadsheet remains cumulative, preserving all assessments (e.g., Dr. McDougall’s Vegan Chicken Ramen, Koyo Shiitake Mushroom Ramen, etc.) in the 34-column format, with methodologies in alphabetical order, including Vegetable Oil Methodology.

    • Deduction Scores are verified via automated summation to prevent math errors, ensuring a reliable dataset for future analysis.

  • Requesting the Full Master Excel Spreadsheet:

    • CI approval is required to grant access to the full Master Excel Spreadsheet.

    • Optionally, CI can provide the full master CSV periodically (e.g., every 10 assessments, monthly, or at milestones like 100 products) if requested and approved. For now, it will only be provided upon explicit request to keep responses streamlined.

  • Continued Use of New Reporting Format:

    • The new Food Assessment Request reporting format (matching reports 1-13) is saved as the default for all future assessments. It includes:

      • Category, Product, Brand, Ingredients, Nutrition Facts at the top.

      • List Format with detailed deductions (methodology, deduction, explanation, sources), Deduction Breakdown, Zero Deduction Methodologies, Allergens, Health Risk Factors, Recommendation, Taste Rating (X.X of 5.0), and Deduction Score.

      • Single-row CSV for the assessed product, appended to the internal master spreadsheet.

    • Assessments will use all 25 methodologies, 20 Assessment Sources (e.g., EWG Food Scores, OpenFoodFacts, Toxic-Free Foundation, Kids Advisory, Allergen Inside), and the Glutamate Methodology database, with Assessment Date set to the current date (e.g., 10/23/2025).

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